WOD
Tuesday 190903
WOD-
Bench Press
10-5-3-2-1-1
*The sets above should be a max effort at each rep scheme
Then
As many rounds as possilbe in 12:00 of
Row 20(15) calories
...
Monday 190902
WOD-
For time:
Run 1600 meters
20 Wall balls 20#(14#)
30 Ab mat sit ups
Run 800 Meters
30 Wall balls 20#(14#)
40 Ab mat sit ups
Run 400 Meters
40 Wall balls...
Sunday 190901
WOD-
For time:
1,000m Row
100 KB swing, 24kg(16kg)
100' Handstand walk
Post times to BTWB
Saturday 190831
WOD-
As many rounds and reps as possible in 20 minutes of:
5 Strict pull-ups
50 Double unders
10 Single arm DB push press, right side, 40#(25#)
20 DB...
Friday 190830
WOD-
Every 2 minutes x 10 sets:
1 push jerk + 1 split jerk
Then, 2 x max reps set:
Shoulder to overhead @ 60-65% of today's...
Thursday 190829
WOD-
For time:
30-20-10 reps of
Assault bike calories
Toes to bar
*10 Minute time cap
Rest 2 minutes
For time:
15-10-5
Burpees to a target
Overhead squat, 115#(75#)
*8 Minute time cap
Post times to...
Wednesday 190828
WOD-
Deadlift
2-2-2-2-2 @ 85-90% of 1RM
Then, 3 rounds for quality:
10 Barbell good morning
10 Overhead reverse lunge steps
SPRINT-
7 rounds for time
10 DB Hang Power Cleans (40/25)
10...
Tuesday 190827
WOD-
4 Rounds for time:
400m Run
3 Legless rope climbs
7 Power snatch, 155#(105#)
Post to BTWB
SPRINT-
5 rounds
Row 500m / Bike 30 Cal
20 Medball Cleans
20 Pull Ups
Next Monday...
Monday 190826
WOD-
Back squat
2-2-2-2-2 @ 90-95% of 1RM
Then, 5 rounds for quality:
10 DB weighted step-ups, 24"(20")
Followed immediately by 10 box jumps
Post loads to BTWB
SPRINT-
As many reps...
Sunday 190825
WOD-
4 Rounds for max reps:
1 Minute max calories, assault bike
1 Minute max burpee box jump over, 24"(20")
1 Minute max slam ball
Rest 1 minute
Post reps...