WOD
Monday 200629
WOD-
5 Rounds for Time:
10 Burpee Box Jump Overs 24"(20")
10 Squat Snatch 95#(65#)
SPRINT-
For time
50-40-30-20-10
Wallballs
Calories on the bike or rower
Sunday 200628
HERO Sunday:
"Sisson"
As many rounds as possible in
20:00 of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body...
Saturday 200627
WOD-
Partner WOD:
For time:
200 Wall Balls 20#(14#)
150 Pull Ups
100 Power Cleans 135#(95#)
50 Toes-2-Bar
One person works at a time. The other
holds a static position in...
Friday 200626
WOD-
Every 2 minutes for 24:00
5 Push Jerks
*Start with something light and add based on feel
SPRINT-
For time:
Row 1500(1200) meters
30 Burpees over the rower
20 Box jumps
Row...
Thursday 200625
WOD-
"Nancy"
5 Rounds for time:
Run 400 Meters
15 Overhead Squats 95#(65#)
SPRINT-
As many rounds as possible
in 12:00 of:
10 Toes-2-Bar
20 Alternating dumbbell snatch
30 Double...
Wednesday 200624
WOD-
Row as many calories as possible in
24:00:
Every 3 min get off and perform:
6 Handstand Push-ups
*Score is total meters rowed
SPRINT-
As many rounds as possible...
Tuesday 200623
WOD-
2 Rounds for time:
Run 400 meters
10 Burpee Bar Muscle Ups
20 Sumo Deadlifts
SPRINT-
For time:
25-20-15-10-5-10-15-20-25
AbMat Sit-ups
GHD Hip Extension
Med Ball Clean 20#(14#)
Monday 200622
WOD-
Every minute on the minute for
10:00:
1 Power Clean
then....
As many rounds as possible in
10:00 of:
10 Power Cleans
10 Box Jumps
SPRINT-
As many rounds as...
Saturday 200620
WOD-
"Team Poundage"
Teams of 2 (separate barbell and square)
In 15 minutes:
Find a heavy 3 rep Deadlift
*Rest 3 Minutes then:
On a 16:00 clock:
Deadlift for max total...