WOD
Saturday 230527
With a partner, complete the following for time:
100 Calories on the bike (switch every 10 calories)
Then,
5 Rounds of:20 Deadlifts 155#(105#)20 Wallballs 20#(14#)20 Knees to...
Friday 230526
5 Sets of 10 - 15 Bench pressUse heavier weight than 5/12/23rest 1:30 - 2:00 between but no longer than 2:00
3 sets of 15...
Thursday 230525
Midline Capacity 5:005 Rounds of:12 of ab mat sit ups:48 of windshield wipers
Clean and Jerk W6
Every 4:00 x 55 Cleans + 2 Jerk at...
Wednesday 230524
With a 5:00 clockRun 200 meters20 Box jump overs 24"(20")Run 200 meters
With the remaining time:
As many ring muscle ups as possible
Rest 3:00 x 3...
Tuesday 230523
As many rounds as possible in 22:00 of
1 Power snatch + 1 hang power snatch (Pick #)*8 Toes to bar16(14) Calories on the rower32...
Monday 230522
Front Squat W6
Every 3:00 x 55 Front Squats at 55 - 65% + 10# of 1 Rep max*
Use the weight from Week 1 (04/17/2023)...
Sunday 230521
5 sets of 8 - 12 reps of bench press*Aim for heavier than 051223
5 Rounds for time of:Row 500(450) meters9 Lateral burpees over the...
Saturday 230520
In teams of 2, complete as many reps as possible in 25:00 of
10 Hang power cleans 115#(75#) each partner(Partner holds bar in top of...
Friday 230519
4 sets of 12/12Bulgarian split squats*Use a heavier weight than 4/29/23 as the reps have decreased
3 Rounds for time of:
12 Eye level kettlebell swings...
Thursday 230518
Midline Capacity 5:005 Rounds of:12 of alternating single leg v ups:48 of slow knee's to chest
Clean and Jerk W5 (Deload)
Every 3:00 x 55 Squat...