WOD
Tuesday 201020
WOD-
"JT"
21-15-9
Handstand Push-up
Ring Dip
Push-up
SPRINT-
With a partner, complete the following
100 Alternating dumbbell snatch
100 Dumbbell hang squat cleans
100 Dumbbell push press
100...
Monday 201019
WOD-
Unknown work challenge
3 Rounds of:
Row
Cleans 155#(105#)
Wall Balls 20#(14#) 10'
*only coaches will know how
long you'll be on a movment.
*Each round the time...
Sunday 201018
WOD-
4 Rounds For Time:
Run 400m
1 complex AHAP of:
1 Squat snatch + 1 OHS +
1 Hang Power Snatch +
1 OHS + 1 Squat snatch
Saturday 201017
WOD-
Partner WOD:
30 Rounds (alternating)
10 cal Row
10 Overhead Lunges 75#(55#)
*15 rounds per partner
SPRINT-
With a partner, complete the following for time:
100 Calories on the ski...
Friday 201016
WOD-
3 Rounds for time:
15 Squat Clean 115#(95#)
5 Bar Muscle Ups
SPRINT-
As many rounds as possible in 18:00 of
5 Dumbbell thrusters right arm
Run...
Thursday 201015
WOD-
For Time:
100 Burpees
On the odd minute:
-3 Handstand Push-ups
On the even minutes:
-1 Sandbag over shoulder
SPRINT-
For time:
100(80) Calories on the bike
Every 2:00 perform,
10 push ups +...
Wednesday 201014
WOD-
As many rounds as possible
in 20:00 of:
20 Box Jumps
20 Kettlebell Swings 53#(35#)
20 Double Unders
20 Russian Sit-ups 25#(25#)
SPRINT-
As many rounds as possible...
Tuesday 201013
WOD-
For time:
10-9-8-7-6-5-4-3-2-1
WallBalls 20#(14#) 10'(9')
Pull-ups
Deadlifts 185#(125#)
SPRINT-
Complete the following for time:
50 Calorie row
50 Box jump overs
40 Calorie row
40 Box jump overs
30...
Monday 201012
WOD-
HEAVY DAY:
7 sets of:
3 Push Jerks
*Max reps push ups to
failure immediately upon
dropping the bar.
SPRINT-
As many rounds as possible in 18:00 of
Run 200 meters
20 Medball cleans
:15...
Sunday 201011
WOD-
"Will"
6 Rounds for Time
14 Back Squats (135/95 lb)
19 Deadlifts (135/95 lb)