WOD
Wednesday 230517
As many rounds as possible in 20:00 of8 Single arm devil's press right arm 40#(25#)8 Single arm thrusters right arm 40#(25#)16 Toes to bar8...
Tuesday 230516
5 Rounds of:
With a 3:00 clock perform5 Deadlifts 135#(95#)3 Burpee box jumps 24"(20")5 Power snatch 135#(95#)3 Burpee box jumps 24"(20")
With remaining time, as many...
Monday 230515
Front Squat W5 Deload
Front SquatsEvery 3:00 x 55 Front Squats at Less than 50% of 1 Rep max
*Stay in the percentage range! This is...
Sunday 230514
5 Rounds for time of:10 Hang power cleans 95#(65#)10 Shoulder to overhead 95#(65#)10 Toes to bar10 Calories on the ski erg, bike, or rower
Post...
Saturday 230513
5 Attempts at a 1 rep max weighted dip
Then,
DDC's Forging Youth Resilience Fundraiser
With a partner for time and max reps of:
Row 6500mMax Burpees
*Both partners...
Friday 230512
5 Sets of 10 - 15 Bench press*Use the same weight or go up in #, but stay in the rep rangeRest 1:30 -...
Thursday 230511
Midline Capacity 5:005 Rounds of:15 of Russian twists:15 Hollow hold:30 Slow and controlled bicycles
Clean and Jerk W4Every 4:00 x 21 Clean + 1 Clean...
Wednesday 230510
As many rounds as possible in 22:00 of
Row 300(250) meters30 Double unders5 Hang power snatch 115#(75#)1 Rope climb
Tuesday 230509
Lexi's Birthday WOD
For time:
33 burpees, then
5 Rounds of9 Handstand push ups9 Deadlifts 145#(100#)9 Toes to bar
Then,
33 burpees
Monday 230508
Front Squat W4
Front SquatsEvery 4:00 x 22 Front Squats at 90% + of 1 Rep max
*Stay in the percentage range! This is a program...