WOD
Saturday 191102
WOD-
For Time:
20 Strict handstand push ups
30 Strict Pull Ups
40 Push Ups
50(40) Calories on the rower
40 Push Ups
30 Strict Pull Ups
20 Strict handstand push ups
SPRINT-
GRID...
Friday 191101
WOD-
30 box jumps 24"(20")
15 clean and jerks 95#(65#)
30 box jumps 24"(20")
15 clean and jerks, 135#(85#)
30 box jumps 24"(20")
10 clean and jerks, 185#(115#)
30 single-leg squats
10 clean and...
Thursday 191031
WOD-
With a 20:00 clock
Row for max meters
*Every 2:30 get off rower and perform
5 Dumbbell bicep curls (pick your weight)
5 Push...
Wednesday 191030
WOD-
15:00 to build to a heavy thruster
Then:
Every 2:00 x 5 rounds
35 Double unders
8 Thrusters 95#(65#)"
SPRINT-
5 rounds of:
3 min Amrap
6 Alt DB Snatch (40/25)
6 DB...
Tuesday 191029
WOD-
As many rounds as possible in 18:00 of
Row 20(16) calories
5 Ring muscle ups
10 Box jump overs 24"(20")
SPRINT-
2 Rounds:
5m Ladder (min 1-5) (10-15)
2-4-6-8-10.....
Toes to bar
KB...
Monday 191028
WOD-
Every 3:00 x 10 rounds
10 Toes to bar
10 Jumping squats holding a medball 20#(14#)
5 Hang power clean and jerks 95#(65#)
*Scores are fastest and slowest...
Sunday 191027
WOD-
Complete for time in any order and rep scheme you like
Row 2000 Meters
100 Calories on assault bike
200 Double unders
20 Sandbag ground to shoulder 150#(100#)
100...
Saturday 191026
WOD-
With a partner complete the following:
Run 1600 Meters, switching every 200 meters
100 Wall balls 20#(14#) switch every 10 reps
100 Kipping pull ups switch every...
Friday 191025
WOD-
WORKOUT 18.4
21 Deadlifts 225#(155#)
21 Handstand push-ups
15 Deadlifts 225#(155#)
15 Handstand push-ups
9 Deadlifts 225#(155#)
9 Handstand push-ups
21 Deadlifts 315#(205#)
50′ Handstand walk
15 Deadlifts 315#(205#)
50′ Handstand...
Thursday 191024
WOD-
Gymnastic skill day
With a 30:00 running clock,
Row 500(400) meters
Bar or ring muscle up work between rows
*Today is a day to work on muscle...