Strength EMOM x 20 1: 6 Back Squats 2: 30-45sec Wall Sit 3: 30-45sec Plank 4: rest WOD 500m Row for Time
2020 02 24
Strength Close Grip Bench Press 12 minutes to build to a 3RM WOD For Time (14 minute cap) 21-18-15-12-9 Shoulder To Overhead (75/55) *200m run between each set *9 S2OH ends the workout
2020 02 23
WOD Teams of 2, 30min AMRAP 15/12 cal Assault Bike 2 Bear Complex (95/65) *partners alternate rounds
2020 02 21
Skill Olympic Lifting Every 2 minutes x 6 sets (building to a tough set) 1 Power Clean + 2 Hang Squat Clean + 3 Front Squats WOD "Jackie" 1k Row 50 Thrusters (45#) 30 Pull Ups
2020 02 20
WOD A. 3 sets 50m Unbroken Farmers Carry -rest 1:00 between sets B. For Time 15 Wall Walks C. 10min Assault Bike/Row *partner switch every 10 calories for total calories
2020 02 19
Strength Every 90secs x 8 Odd minutes: 4 Close Grip Bench Press Even minutes: 1-3 Rope Climb progression WOD 4 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 9 Box Jump Overs (24/20) 6 Handstand Push Ups
2020 02 18
Strength 3 sets: 10 Strict Pull Ups 1:00 Core Work -rest 1:00 WOD For Time: 100 Double Unders 80 Wall Balls (20/14) 60 Kettlebell Swings (53/35) 40 Walking Lunges with KB 20 Toes To Bar
2020 02 17
Skill Olympic Lifting Every 90secs x 7 sets 1 Power Snatch + 1 Below the knee Hang Power Snatch + 1 Overhead Squat WOD Every 3:00 x 5 sets 10 Deadlifs (185/125) 200m run AMRAP Bar Facing Burpee
2020 02 16
WOD Teams of 2 Event 1: 50 yd plate push / 20 butterfly ab mat sit ups (is a round) Event 2: 10 tire flips / 10 tire jumps (is a round, in and out = 1 jump) Event 3: 100 m ball relay (100 m = 1 rd) Event…
2020 02 14
Skill Olympic Lifting Power Clean + 2 Front Squat + Split Jerk -15 minutes to build to a tough set WOD 10 minute AMRAP 5 Deadlift (135/95*) 15 Box Jump/Step Down (24/20) *increase DL load by 20# every 2 rounds
2020 02 13