WOD
Tuesday 230606
3 Rounds for time of:
20 Box jump overs 24"(20")20 Russian kettlebell swings 53#(35#)15 Toes to bar15 Kettlebell snatch 53#(35#)10 Burpees10 Strict pull ups5 Strict...
Monday 230605
Front Squat W8
Front SquatsEvery 3:00 x 53 Front Squats at Week 3 weight + 10#
*Stay in the percentage range! This is a program so...
Sunday 230604
15:00 to build to Bench Press sets of 10 - 15 reps
*Use weights that get you above 10 reps for each set
Then,
As many rounds...
Saturday 230603
With a partner, complete the following for time:
7 Rounds For Time7 Handstand Push-Ups7 Thrusters 115#(75#)7 Knees-to-Elbows7 Deadlifts 225#(155#)7 Burpees7 Kettlebell Swings 53#(35#)7 Pull-Ups
Every 4:00,...
Friday 230602
5 Rounds of:With a 3:00 clockRow 14(12) calories7 Devil's press 40#(25#)Max effort toes to bar in time remaining
Rest 2:00 between rounds
Thursday 230601
Midline Capacity 5:005 Rounds of:15 of v - ups:15 Hollow hold:30 of slow and controlled leg lifts
Clean and Jerk W7
Every 4:00 x 54 Cleans...
Wednesday 230531
3 Rounds each for time of:
20 Box jump overs 24"(20")15 Burpees10 Sandbag ground to shoulder5 Ring muscle ups
Rest 3:00 between each round
3 scores on...
Tuesday 230530
3 x 5:00 on the rower or bikeRest 1:30 between each round*Conversation pace only, to help with recovery from yesterday before squatting today.
Front Squat...
Monday 230529
“Murph”
For time:
Run 1 mile100 Pull-ups200 Push-ups300 Air SquatsRun 1 mile
Break up the gymnastic movements however you like.*Wear a weight vest if you want
On this...
Sunday 230528
Murph is tomorrow, so if you are planning to workout, consider going easytoday in preparation for tomorrow.
3 Rounds for time of
Row 1000 meters20 GHD...