WOD
Wednesday 190814
WOD-
Deadlift
5-5-5-5-5 @ 75-80% of 1RM
Then, 3 rounds for quality:
10 Barbell good morning
10 Back rack reverse lunge steps
Post to BTWB
SPRINT-
For time
10...
Tuesday 190813
WOD-
As many rounds and reps as possible in 40 minutes of:
800 Meter run
3 Wall walks
20 Calorie on assault bike
20 Hand release push-ups
Post to BTWB
SPRINT-
For...
Monday 190812
WOD-
Back squat
5-5-5-5-5 @ 80-85% of 1RM
Then, 5 rounds for quality:
10 Unbroken wallball @ 10', pick weight
10 DB weighted step-ups @ 20", pick weight
Post loads...
Sunday 190811
WOD-
In teams complete as many reps in 4:00 at each station of:
-Sandbag ground to over shoulder
-Prowler pushes
-Calories on the assault bike
-Synchronized burpees...
Saturday 190810
WOD-
In 20:00 build to a heavy set of 3 bench press
Then:
As many rounds as possible in 8:00 of:
2 Strict pull ups
4 Push...
Friday 190809
WOD
Complete the following for time:
50 Alternating dumbbell snatch 40#(25#)
Row 50 calories
5 Rope climbs
Run 200 Meters
40 Alternating dumbbell snatch 40#(25#)
Row 40 calories
4 Rope climbs
Run 200...
Thursday 190808
WOD-
Every 5:00 for 6 rounds:
10 Deadlifts @ 55 - 65% of 1 rep max
10 Burpee box jump overs, 24"(20")
15(10) Cals on assault bike or...
Wednesday 100807
WOD-
Complete the following for time:
Row 250(200) Meters
40 Toes to bar
40 Kettlebell swings 35#(26#)
Row 500(400) Meters
30 Toes to bar
30 Kettlebell swings 35#(26#)
Row 750(600) Meters
20 Toes...
Tuesday 190806
WOD-
In 20:00 build to a heavy front squat
Then:
5 Rounds for quality of:
8/8 Bulgarian split squats
10 Front squats
*Use 2 KB's for the...
Monday 190805
WOD-
5 Rounds of:
5 Power snatch, 115#(75#)
Run 200 meters
5 Muscle ups
50 Double unders
Rest 2:00 between rounds
*Score is total time, including rest
Post times to BTWB
SPRINT-
6 Rounds...