WOD
Friday 230407
WOD-
10 Rounds for time of:
Run 200 meters
5 Shoulder to overhead (Use 60 - 70% of heaviest weight from 033123)
Run 100 meters
5 Chest to bar...
Thursday 230406
WOD-
5 set of 12 reps of
Barbell hip thrusts
*Use a heavier weight than 032423
Rest 1:30 - 2:00 between sets
4 sets of 12 - 15 reps...
Wednesday 230405
WOD-
As far as possible in 25:00 of
Row 200 meters
3 Box jumps 30"(24")
1 Rope climb
Each round add
200 meters
3 Box jumps
1 Rope climb
Example:
Round...
Tuesday 230404
WOD-
For time:
21-15-9
Power snatch 115#(75#)
Toes to bar
At the 10:00 mark
9-15-21
Power cleans 135#(95#)
Bar facing burpees
Once you finish part 1, rest until the 10:00 mark. During the...
Monday 230403
WOD-
Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts
Every 2:30 x 7
2 Front Squats
(Heavier than the 3's from...
Sunday 230402
WOD-
12:00 to Bench press
Work in sets of 8 - 12 reps and aim for heavier than last week
As many rounds as possible in 16:00...
Saturday 230401
WOD-
Deadlift capacity
5 rounds (5:00) of
4 Deadlifts 95#(65#)
:08 Pause at knee
4 Deadlifts 95#(65#)
PVC Good mornings up the minute
With a partner:
With an 18:00 clock
In any...
Friday 230331
WOD-
Every 2:00 x 7
1 Push press + 2 Push jerks
Use numbers from 030823 as a reference
*Add weight each round or go across with the...
Thursday 230330
WOD-
Coach DDC Birthday Extravaganza
For Time
410m Run
41 Burpee Pull-up Toes to Bar
41 Box Jump Overs
41 American KB Swings 53#(35#)
410m Run
41 Abmat Situps
41 Single KB...
Wednesday 230329
WOD-
10:00 to work to a 1 rep max height box jump
*Score = height in inches - minus max height box jump
Example, i'm 5'9" so...