WOD
Thursday 191003
WOD-
On the minute for 25 minutes
Minute 1 = Strict pull-ups
Minute 2 = GHD sit-up
Minute 3 = Strict HSPU
Minute 4 = Double unders
Minute 5 =...
Wednesday 191002
WOD-
"Linchpin Test #2"
3 Rounds for time:
5 Muscle ups
10 Squat cleans, 135#(95#)
20 Box jumps, 24"(20")
SPRINT-
Every 6 min x 5 rounds
Row 30/25 Cal
12 Burpee Box Jumps
15...
Tuesday 191001
WOD-
For time:
Run 1 mile
Row 2,000m
30 Burpees over the rower
SPRINT-
Sprint Baseline #1
For time
500m Row
40 Air Squats
30 AMSU
20 Burpees
10 Pull Ups
Monday 190930
WOD-
In 20 minutes build to a heavy 1 rep front squat
Rest 5 minutes then:
As many front squats as possible in 2 minutes with 60%...
Sunday 190929
WOD-
As many rounds as possible in 12 minutes of:
200m run
15 Handstand push-ups
1 Rope climb
Coach Melissa is doing her first ever power...
Saturday 190928
WOD-
In 4 minutes:
20 Medicine ball clean, 20#(14#)
20 Box jumps, 24"(20")
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4 rounds
SPRINT-
For...
Friday 190927
WOD-
Every minute on minute for 20 minutes
1 Split jerk
*Start at 50% of 1 rep max and add 5 pounds each minute.
Rest 5...
Thursday 190926
WOD-
For time:
25-20-15-10-5 Reps of
DB deadlift, 40#(25#)
DB push press, 40#(25#)
*100' Prowler push after every round
SPRINT-
Every 7 min for 4 rounds
400m Row
20 Wallballs (20/14)
12 Toes to...
Wednesday 190925
WOD-
On a 4 minute clock:
Run 400m
As many double unders as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Row 500m
As many double unders...
Tuesday 190924
WOD-
Every 2 minutes x 15 rounds:
1 Squat clean
*Start at 60% of 1 rep max clean and add 5 pounds each round.
Rest 4...