WOD
Tuesday 200121
WOD-
5 Rounds
With a 3:00 clock
5 Sumo deadlift high pull 95#(65#)
7 Push ups
9 Ab mat sit ups
Rest 2:00 between each round
*Scores are highest and...
Monday 200120
WOD-
Back squat
10-7-5-3-3-1
*Score is total weight moved. Multiply weight x reps and add
up all the sets and put one big number on the board.
Then:
Every minute...
Sunday 200119
WOD-
6 Rounds for time of:
21 AbMat Sit-Ups
15 Calorie Row
9 Strict Handstand Push-ups
Saturday 200118
WOD-
In teams of 2:
Complete as many rounds and reps as possible in 20 minutes of:
9 Deadlifts, 245#(165#)
8 Muscle-ups
9 Squat cleans, 155#(105#)
*Can...
Friday 200117
WOD-
5 Rounds of:
With a 4:00 clock
20(14) Calories on the bike
20(14) Calories on the rower
Amrap 10 meter shuttle sprints with time...
Thursday 200116
WOD-
In 20:00 build to a heavy complex of:
1 Power clean +
1 Hang power clean
Then:
Every minute on the minute for 10:00
1 Power clean @ 60%...
Wednesday 200115
WOD-
10 Rounds for time of:
Run 200 meters
2 Rope climbs
5 Push ups
10 Air squats
SPRINT-
In teams of 2:
20 min amrap
Partner 1 - DBL KB Front rack...
Tuesday 200114
WOD-
As many rounds as possible in 12:00 of:
3 Deadlifts 205#(145#)
5 Toes to bar
10 Calories on the rower
Rest 5:00 then:
In groups
As many 50' prowler pushes...
Monday 200113
WOD-
In 20:00 build to a heavy complex of
2 Behind the neck snatch grip push press +
2 Overhead squats
Then:
For time:
50...
Sunday 200112
WOD-
For time:
21-18-15-12-15-18-21
Russian kettlebell swings 35#(26#)
Ab mat sit ups
*Between each set
Run 200 meters