Posts

WODs 260118 - 260124

1/18-1/24 Monday: 20 minute AMRAP: 30 Double-unders 15 DB Hang Power Cleans (pick weight) 15 Ring Push-ups Tuesday: Overhead Squat 5 x 3 reps Increase weight on each set Then, Row 2000 Meters Wednesday: 3 rounds for time: 15 Dead-lift (225/135) 10 Burpee Pullup Air Bike 1000 Meters Thursday: 8 minute AMRAP 10 Toes To Barbell 10 Power Snatch (95/65) 10 Wall Balls, (20/14) Rest 4 Minutes 8 minute AMRAP 10 Toes To Barbell 10 Hang Power Cleans (95/65) 10 Wall Balls Friday: For Time 30-25-20-15-10 Pull-ups Push-ups Sit-ups Squats Saturday: 5 Rounds for time of: Row 250 meters 10 Burpee box jumps (24/20) 10 Hang Power Cleans (95/65) 10 Thrusters (95/65) Rest 1 minute between rounds
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WODs 260111 - 260117

1/11-1/17 Monday: For Time: 50-40-30-20-10 Medicine ball cleans (20/14) Sit-ups Tuesday: For Time: 50-35-20-5 Push-ups  10-10-10-10 Box Jumps (24/20) 5-10-15-20 Strict Pull-ups Wednesday: For Time: 6-9-12-15 Wall Ball Shots (20/14) 15-12-9-6 Hang Power Cleans (115/75) Thursday: 5 Rounds For Time Row 20 Calories 20 KB Swings (55/35) 10 Chest To Bar Pull-ups Friday For Time 21-15-9 Sumo Deadlift High Pull (95/65) Ring Dips Saturday: 5 Rounds For Time 20 Squats 20 Push-ups 20 Walking lunge steps 60 Single unders
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WODs 260104 - 260110

1/4-1/10 Monday: 5 Rounds For Time 3 Push Press (115/75) 7 Front Squats (115/75) 10 Pull-ups Row 20 Calories Tuesday: 5 Rounds For Time Air Bike 1000 Meters 15 Bench Press (135/95) 25 Russian KB Swings (55/35) Wednesday: For Time: 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Clean Thrusters (pick wt) Ring Dips Thursday: 10 rounds for time for each round: Row 200 meters Rest 60 seconds Friday 20 minute AMRAP 30 Box Step-ups (20/20) 20 Push Presses (95/65) 30 Ring Rows Saturday: Two rounds for time of: Row 750 Meters 50 Kettlebell Swings (55/35) 25 Toes to Bar Air Bike 2000 Meters
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WODs 251228 - 260103

WODs 12/28-1/3 Monday: For Time: Row 1000 meters 42 Russian Kettlebell Swings (55/35) 21 Handstand Push-ups Row 500 meters 30 Russian Kettlebell Swings 15 Handstand Push-ups Row 250 Meters 18 Russian Kettlebell Swings 9 Handstand Push-ups Tuesday: For Time: 60 Burpees 50 DB Overhead Walking Lunge Steps (50/35)  (Switch hands at 25 steps) 40 Push-ups 30 Sit-ups 20 Pull-ups Wednesday: For Time: Row 500 Meters 15 Overhead Squats (95/65) Row 400 Meters 12 Overhead Squats Row 300 Meters 9 Overhead Squats Row 200 Meters 6 Overhead Squats Row 100 Meters 3 Overhead Squats Thursday 10 Rounds For Total Calories And Reps On Each Round 1 minute: Air Bike, Max Calories 1 minute: Max Rep Ring Push-ups Friday: For Time 15-12-9-6-3 Hang Power Snatch (75/55) 9-12-15-18-21 Toes To Bar Saturday: 21-15-9 Box Jumps (24/20) Shoulders To Overhead (95/65) 30 Double-unders after each round
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WODs 251221 - 251227

12/21-12/27 Monday 5 Rounds For Time 20 Medicine Ball Bear Hug Squats 10R/10L Offset    Push-ups 20 Medicine Ball Bear Hug Reverse Lunges 20 Medicine Ball Sit-ups Tuesday 20 minute AMRAP 10 Devils Press (pick weight) 10 Pull-ups Run 100 Meters Wednesday 12-11-10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerk (95/65) Russian KB Swings (55/35) Box Step-ups Thursday Christmas Day  Friday 3 Rounds For Time 18 DB Front Rack Lunges 12 2 Push-up Renegade Rows(push-up + row R + push-up + row L) 45 Double-unders Saturday 5 Rounds For Time 3 Wall Walks 7 Chest To Bar Pull-ups 11 Goblet Squats (55/95) Run 200 Meters
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