WOD
Tuesday 200331
WOD-
As many rounds as possible in 20:00 of
10 Hang power clean and jerks
Run 200 Meters
*Pick your own weight for the hang power clean and...
Monday 200330
ENDURANCE
Row or Run
3 x 5:00 with 1:00 rest between each
interval
Today's RPE = 3 -5 (Light to Moderate pace on the runs or rows) ...
Sunday 200329
WOD-
6 Rounds
With a 3:00 minute clock
8 Dumbbell power cleans 40#(25#)
10 Push ups
15(12) Calories on the rower OR 10 DB devil press
Rest remainder of the...
Saturday 200328
WOD-
3 Rounds for completion
Sprint 50 Meters (Sprint :10 out)
Walk 50 Meters back
Sprint 100 Meters (Sprint :20 out)
Walk 100 Meters back
Sprint 200 Meters (Sprint :40...
Friday 200327
WOD-
Deadlift
7-5-3-3-2-2-1-1-1
Then 5 rounds for quality
5 Romanian deadlifts @ 40% of todays 1 rep
:30 second L sit
Rest 90 seconds between rounds
At-Home-Workout-
Every 2 minutes x...
Thursday 200326
WOD-
As many rounds as possible in 12 minutes of:
50 Double unders
15' Handstand walk
5 Muscle ups
At-Home-Workout-
As many rounds as possible in 12 minutes of:
50 Double...
Wednesday 200325
WOD-
Every minute on the minute x 20 minutes:
Odd minutes = 5 Squat cleans, 135#(95#)
Even minutes = 8 Burpee box jump overs, 24"(20")
At-Home-Workout-
Every minute on...
Tuesday 200324
WOD-
For time:
Row 1000 Meters
50 Alternating dumbbell Snatch
Row 750 Meters
36 Alternating dumbbell Snatch
Row 500 Meters
20 Alternating dumbbell Snatch
Row 250 Meters
At-Home-Workout-
For time:
Run 4:00 (2:00 out...
Monday 200323
WOD-
20 Minutes to work to a heavy complex of:
1 Push press + 2 push jerks
Then every minute on the minute for 7 minutes
2 Push...
Sunday 300322
WOD-
21-18-15-12-9-6-3 Reps for time:
Power snatch, 95#(65#)
Lateral jumps over bar
At-Home-Workout-
21-18-15-12-9-6-3 Reps for time:
Alternating DB snatch or any weighted object ground to overhead alternating arms (reps...