WOD
Friday 230616
2 Rounds of:
With a 8:00 clock
Run 400 metersRow 500 meters
With the remaining timeAs many bar or ring muscle ups as possible
Rest 4:00 between rounds
Modifications...
Thursday 230615
3 Rounds for quality of8 - 12 GHD sit ups5 Hip extensions5 Back extensions
Clean and Jerk Wk 9
Every 3:30 - 4:00 x 2
2 Squat...
Wednesday 230614
Complete the following in any order and rep scheme you want:
100 Calories on the bike or ski erg90 Toes to bar80 Burpee box jump...
Tuesday 230613
5 Rounds for time of:Row 15(12) Calories12 Hang power cleans 95#(65#)9 Shoulder to overhead 95#(65#)
Monday 230612
Front Squats W9
Every 4:00 x 22 Front Squats at Week 4 weight + 10#
As many rounds as possible in 18:00 of100 Double undersRun 200...
Sunday 230611
15:00 to build to Bench Press sets of 10 - 15 reps
*Use heavier weights than last week, but keep the reps in the 10...
Saturday 230610
With a partner:
Complete the following for time:40 Ground to overhead 95#(65#)Bike, row, or ski 80 calories30 Ground to overhead 115#(75#)Bike, row, or ski 60...
Friday 230609
As many rounds as possible in 25:00 of
3 Bar muscle upsRun 100 meters5 Toes to barRun 100 meters7 Medball cleans 20#(14#)Run 100 meters
Thursday 230608
Midline Capacity: 5:00:15 of Russian Twists:15 Knees to chest:30 Forearm plank hold (Active)
Clean and Jerk W8
Every 3:30 - 4:00 x 53 Squat cleans +...
Wednesday 230607
For time:
Row 5000 meters
Every 1000 meters get of the rower and do:1 Rope climb5 Dumbbell hang power cleans 40#(25#)1 Rope climb5 Dumbbell hang power...