WOD
Saturday 200919
WOD-
"WADE"
For Time:
Run 1200m, then:
4 rounds of:
-12 Strict Pull-ups
-9 Strict dips
-6 Strict Handstand Push ups
Then, run 1200m
SPRINT-
With a partner, complete the following...
Friday 200918
WOD-
As many rounds as possible
in 15:00 of:
10 Toes-2-Bar
10 Burpee to target
10 Russian Sit ups 35#(25#)
SPRINT-
For time:
30-20-10
Calories on the bike
15-10-5
Sandbag ground to over...
Thursday 200917
WOD-
HEAVY DAY
EMOM- 8 Hang Power Snatch
EMOM- 8 Snatch Balance
EMOM- 8 Squat Snatch
SPRINT-
As many reps as possible in 18:00 of
1,2,3,4,5.....
Burpee box jump overs...
Wednesday 200916
WOD-
As many rounds as possible in
12:00 of:
12 Deadlifts 225#(155#)
24 KB Goblet Lunge 53#(35#)
36 Double Unders
SPRINT-
For time:
15-12-9-6-3
Strict pull ups
P-bar or parallette dips
Hang squat...
Tuesday 200915
WOD-
"FRAN"
For time:
21-15-9
Thrusters 95#(65#)
Pull-ups
SPRINT-
As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch
Run 200 meters
2 Rope climbs
Run 200 meters
Monday 200914
WOD-
3 Rounds for Time:
Row 1,000m
15 Burpee Box Jump
5 Sandbag Over Shoulder
*No Rx today, just move!
SPRINT-
For time:
50 Man makers
*Every 2:00 perform
20 Ab mat...
Saturday 200912
WOD-
10 x 1 minute rounds:
3 Push Jerks 185#(125#)
5 Burpees
AMRAP Box Jump 24"(20")
*Rest 1 min between rounds
*Score is total box jumps
SPRINT-
As many rounds...
Friday 200911
WOD-
September 11th, 2001 memorial WOD.
3 rounds for time:
9 Thrusters 115#(75#)
11 Chest-2-Bar Pull-ups
Row 2001 meters
SPRINT-
September 11th, 2001 memorial WOD
3 Rounds for time...
Thursday 200910
WOD-
HEAVY DAY
5 sets of 5 reps of 2" deficit deadlift
*As heavy as possible
SPRINT-
5 Rounds of
With a 3:00 clock,
50 Double unders
15 Dumbbell hang...
Wednesday 200909
WOD-
For Time:
20-15-10-5
Bar Facing Burpee
Power Snatch 75#(55#)
SPRINT-
As many rounds as possible in 20:00 of
Row 300(200) meters
15 Medball cleans
10 Toes to bar...