WOD
Friday 191122
WOD-
2 Rounds for time:
10 Deadlifts @ 85% of 6RM
10 Muscle-ups
30 Front squat @ 45% of 3RM
SPRINT-
7m AMRAP
7 DBL KB SDHP
7 HSPU / Push Ups
rest...
Thursday 191121
WOD-
21-15-9-15-21 Reps for time of:
Calories on the rower
Handstand push-ups
Burpees over the rower
SPRINT-
For time
100 Double Unders
50 DB SIngle Arm OH Lunge steps (25R/15L)
50 Toes to...
Wednesday 191120
WOD-
Front squat
3-3-3-3-3
SPRINT-
In teams of 2:
10 Rope Climbs
100 Wallballs
100 Cal Row
100 DB Bench Press (40/25)
** For reps to count, non-working partner must be holding...
Tuesday 111119
WOD-
As many rounds as possible in 10 minutes of:
50 Double unders
10 Power snatch, 75#(55#)
10 Box jump overs, 24"(20")
SPRINT-
12 minute ladder
2-4-6-8-10.....
DB Reverse Lunges (50/35)
Burpees
DB Box...
Monday 191118
WOD-
Every minute on the minute x 20 rounds:
1 Push jerk
*Start at 50% of 1RM, add 5# every round.
SPRINT-
For time
21 Chest to bar Pull ups
1000m...
Sunday 191117
WOD-
As many rounds as possible in 12 minutes of:
2 Rope climbs
10 DB push press, 40#(25#)
30' DB weighted bear crawl, 40#(25#)
Saturday 191116
WOD-
In teams of two, complete for time:
50 Calorie assault bike
50 Push-ups
400m Run w/ sandbag & KB
40 Strict handstand push-ups
30 Calorie assault bike
30 Strict ring...
Friday 191115
WOD-
21-15-9 Reps for time:
Front squat @ 75% of 5RM
Burpees over the bar
Toes to bar
SPRINT-
Sprint Benchmark #6
3 rounds
1:00 Pull Ups
1:00 Air Squats
1:00 Push Ups
1:00 Row...
Thursday 191114
WOD-
For time:
1,000m Row
Then, 5 rounds
3 Clean & jerk @ 80% of 1RM
40' Handstand walk
1,000m Row
SPRINT-
4 rounds
4 min on / 1 min off
5 KB Swings...
Wednesday 191113
WOD-
For time:
30 Chest to bar pull-ups
30 Deadlifts, 225#(155#)
30 Kettlebell swings, 32kg(24kg)
*At the top of every minute must stop and do 5 burpees
SPRINT-
10:00 to work...