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WODs 251019 - 251025

10/19-10/25 Monday Power Cleans 5 x 5 reps  As Heavy As Possible Rest 1:30-2 minutes between sets Seated Barbell Shoulder Press 5 x 8 reps As Heavy As Possible Rest 1:30-2 minutes between sets 5x 10R/10L DB Split Squats As Heavy As Possible Rest 1:00-1:30 minutes between sets 5x Max Rep Strict Chin-ups Rest 1:30 minutes between sets Tuesday 20 minute AMRAP Run 100 Meters 12 Push Press (75/55) 6 Burpee Box Jump (24/20) Wednesday Back Squat 3 x 10 reps (same weight on each set) Rest 1:30 between sets 3x Incline Barbell Bench Press, 5-7 Reps (increase weight on each set) Rest 1:30 between sets Dead-lift 5 x 5 reps (increase weight on each set) Rest 1:30-2:00 minutes between sets 3x 20 Hanging Knee Raises 15 Hip Extensions Rest 1:30 between sets Thursday 12 Minute EMOM 10 Russian KB Swings  7 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Friday 3x 12 Incline DB Bench Press Increase weight on each set 12 Ring Dips Rest 60-90 seconds between ...
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WODs 251012 - 251018

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FRIDAY OCTOBER 17 THE ONLY TIME TO WORKOUT WILL BE AT 6a. SATURDAY: Closed for OSU Homecoming parade 10/12-1018 Monday For Time: Row 500 Meters Then, 3 Rounds 20 Push Press (75/55) 10 Lateral Burpees Over Barbell Then, Row 500 Meters Tuesday 3x Bench Press, 5-8 reps (Increase weight on each set) Rest 1:30 between sets 3x Dead-Lift, 8 Reps (Increase weight on each set) Rest 1:30 between sets 3x Hang Squat Clean, 5-8 reps (Increase weight on each set) Ab Finisher: 3x 6R/6L 1/4 KB Turkish Get-up 15 KB Overhead Sit-ups 20 KB Deadbug Bicycles Wednesday 4 Rounds For Time (or not) Run 400 Meters Row 500 Meters Air Bike 1000 Meters Thursday 3x 15 Goblet Squats (As Heavy As Possible) Super Set: 20 Box Step-ups (unweighted) Rest 1:30 3x 12R/12L KB Gorilla Rows (55-70/35-55) Super Set: 8-10 Strict Pull-ups Rest 1:30 3x 15 Ring Dips 12 Incline DB Flyes (pick weight) Rest 1:30 3x Barbell Curls, 8-12 reps Increase weight on each set Super Set: Cross Body DB Hammer Curls (pick weight) 3x 20 AbMat Sit...
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WODs 251005 - 251011

10/5-10/11 Monday 3x DB Bench Press 8-12 reps (Increase weight on each set) Super Set: DB Floor Flyes, 12 reps Rest 1:30 3x Back Squat 7-10 reps (Increase weight on each set) Super Set: DB Walking Lunges (20 steps) Rest 1:30 3x Shoulder Press 12 reps (Increase weight on each set) Super Set: Side Delt Raise 12 reps Rest 1:30 3x Strict Chin-ups 8-12 reps Super Set: KB Gorilla Rows, 12 reps Rest 1:30 Tuesday 5 Rounds For Time Air Bike 500 Meters 6 Burpee Box Jumps 12 Alternating DB Snatch (pick weight) Wednesday 4 Rounds 7 Power Cleans (increase weight on each round) 10R/10L Bulgarian Split Squats (weighted) 12 DB Skull Crushers 12 DB Curl To Overhead Press 12R/12L Kneeling KB Chops Thursday 20 minute AMRAP 45 Single unders 7 Devils Press (pick weight) 15 Medicine Ball Sit-ups (20/14) Friday 4 Rounds Incline DB Bench Press 8-12 Reps (Increase weight on each round) 15 Ring Dips 8 Front Squats (Increase weight on each round) 12 Feet Elevated Ring Rows Saturday 3 Rounds For Time Run 400 Mete...
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WODs 250928 - 251004

9/28-10/4 Monday   3 Rounds 45 seconds at each station/15 seconds rest Air Bike, Max calories Max Rep Battle Rope Max Rep Box Jumps (20/20) Max Rep Dead-lift (185/105) Max Rep Wall Balls (20/14) Rest 1:15 between rounds Tuesday 3x 12 Incline DB Bench Press Increase weight on each set 12 Ring Dips 3x 15 Goblet Squat (55-70/35-55) 15 Feet elevated hip bridge 3x 12 Pendlay Row(135+/95+) 8-12 Strict Pull-ups Finisher Ab circuit Wednesday 20 minute AMRAP  30 Russian KB Swings 20 Push-up Shoulder Tap 30 Double-unders Thursday 12 Minute EMOM Power Clean + 2 Front Squats (Pick weight) WOD 3 Rounds Fr Time Row 15 Calories 15 Push Press (95/65) 15 Toes To Bar Friday 15-12-9-6-3 Rep Rounds For Time KB Squat Clean Thruster (55/35) Box Jump (24/20) Pull-ups Saturday 4 Rounds For Time 50 Double-unders 35 Knees To Elbows Bumper Plate Overhead Walking Lunge, 20 steps (45/25)
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