WOD
Thursday 191212
WOD-
5 Rounds for time of:
10 Push press 135#(95#)
20 Box jumps 20"
Rest 2:00 between each round
*Score is total time including rest"
SPRINT-
4 rounds Every 5:00
10 Single...
Wednesday 191211
WOD-
Smolov Jr week 2 day 2
Back squat
7 x 5 @ 75 % of 1 rep max + 5 - 10 # of last week
Muslce...
Tuesday 191210
WOD-
As many rounds as possible in 18 minutes of:
21 Deadlifts 135#(95#)
15 Calories on the rower or bike
9 Handstand push ups
SPRINT-
3 rounds for time
20 Cal...
Monday 191209
WOD-
Smolov Jr week 2 day 1
Back squat
6 x 6 @ 70 % of 1 rep max + 5 - 10 # of...
Sunday 191208
WOD-
For time:
21-15-9
Kettlebell swings, 70#(53#)
Calories on assault bike
Rest 5 minutes
15-12-9
Kettlebell swings, 70#(53#)
Calories on assault bike
Saturday 191207
WOD-
Smolov Jr week 1 day 4
Back squat
10 x 3 @ 85 % of 1 rep max
Then:
Muscle up cycle week 1 day 4
SPRINT-
In teams of...
Friday 191206
WOD-
Smolov Jr week 1 day 3
Back squat
8 x 4 @ 80 % of 1 rep max
Then:
Muscle up cycle week 1 day 3
SPRINT-
In teams of...
Thursday 191205
WOD-
For time:
Row 1000 Meters
20 Russian kettlebell swings 70#(53#)
25 Box jumps 24"(20")
30 Shoulder to overhead 95#(65)
40 Bar facing burpees
30 Shoulder to overhead 95#(65#)
25 Box jumps...
Wednesday 191204
WOD-
Smolov Jr week 1 day 2
Back squat
7 x 5 @ 75 % of 1 rep max
Then:
Muscle up cycle week 1 day 2
SPRINT-
4 rounds
3:00on /...
Tuesday 191203
WOD-
As many rounds as possible in 25:00 of:
10 Power cleans 135#(95#)
Run 400 meters
SPRINT-
20 min Amrap
4 Sandbag squat thrusts
6 Toes to bar
8 Box Jumps
Now that...