WOD
Thursday 190725
WOD-
In 15:00 build to a heavy deadlift
Then, 6 Rounds for quality of:
4 Deadlifts @ 70%-75% of todays heaviest
5 Strict handstand push ups
:20 L-Sit
Rest as needed...
Wednesday 190724
WOD-
With a 30:00 clock
0:00 - 10:00
Run 1 mile
Rest the remainder
10:00 - 20:00
30 Clean and jerks 135#(95#)
Rest the remainder
20:00 - 30:00
As many rounds as possible...
Tuesday 190723
WOD-
As many rounds as possible in 18:00 of:
10 Burpee box jumps 24"(20")
15 Russian kettlebell swings 53#(35#)
20 Ab mat sit ups
25 Double unders
Post to BTWB
SPRINT-
Death...
Monday 190722
WOD-
In 15:00 build to a 2 rep overhead squat
Then:
3 Rounds for time of:
Row 300(250) meters
15 Overhead squats 95#(65#)
Post loads and times to BTWB
SPRINT-
6 Rounds...
Sunday 190721
WOD-
As many reps as possible in 10 minutes of:
1 Handstand push-up
2 Pistols, alternating
3 Pull-ups
2 Handstand push-up
4 Pistols, alternating
6 Pull-ups
3 Handstand push-up
6 Pistols, alternating
9 Pull-ups
4...
Saturday 190720
WOD-
Working with a partner, complete 2 rounds for time:
50 Push jerk, 135#(95#)
50 Calories on assault bike
50 Deadlift, 185#(125#)
50 Calories on rower
Post to BTWB
SPRINT-
For time:
8...
Friday 190719
WOD-
Take 15 minutes to work to a heavy front squat
Then, 10 rounds for time:
5 Front squat @ 65% of today's heaviest
25 Double...
Thursday 190718
WOD-
21-15-12-9-6-3 Reps for time:
Burpee to a plate
Overhead walking lunge steps, 45#(25#)
*After each round, run 200m with plate
Post times to BTWB
SPRINT-
4 Rounds every 5:00:
400m Run
20...
Wednesday 190717
WOD-
Take 15 minutes to work to a heavy bench press
Then, every minute x 20 rounds, alternating:
Minute 1- 5 Bench press @ 75% of...
Tuesday 190716
WOD-
3 Rounds for time:
10 Toes to bar
10 Power snatch, 135#(95#)
10 Muscle-ups
Post to BTWB
SPRINT-
4 rounds every 3 minutes
10/8 Cal in ski erg
10 DB DL (50/35)
100'...