WOD
Tuesday 230328
WOD-
For time:
Run 400 meters
20 Power cleans 135#(95#)
40 Pull ups
Run 400 meters
15 Power cleans 155#(105#)
30 Chest to bar pull ups
Run 400 meters
10 Power cleans 185#(115#)
10...
Monday 230327
WOD-
Midline Capacity:
:12 of Russian Twists with medball
:18 Hollow hold
:30 Slow compression sit ups
Every 2:30 x 7
3 Front squats (Aim for 7 sets above 70%...
Sunday 230326
WOD-
For time:
10,9,8,7,6,5,4,3,2,1
Hang dumbbell clusters (Pick #)
1,2,3,4,5,6,7,8,9,10
Russian sit ups 25#(15#)
*Run or row 100 meters after each set of sit ups
Saturday 230325
WOD-
12:00 to Bench Press
Work in sets of 8 - 12 reps
With a partner,
As many rounds as possible in 20:00 of
5 Strict pull ups
7...
Friday 230324
WOD-
5 Sets of:
15 Barbell hip thrusts (Use same weight as last week)
Rest 1:30 - 2:00 between each set
As far as possible in 12:00 of
2,4,6,8,10,12....
Power...
Thursday 230323
WOD-
3 Rounds of:
With a 2:30 clock
10 Hang power cleans 95#(65#)
8 Push press 95#(65#)
With remaining time
As many calories as possible on rower, bike, or...
Wednesday 230322
WOD-
Pull up capacity:
:12 of strict pull ups
:18 hang from pull up bar
:30 Banded bent over row
For time:
Row 1200(1000) meters
Then,
5 Rounds of
8 Pull ups*
12...
Tuesday 230321
WOD-
As many rounds as possible in 22:00 of
Run 400 meters
8 Front rack lunges 95#(65#)
8 Front squats 95#(65#)
Post WOD:
3 - 5 rounds for quality of:
20...
Monday 230320
WOD-
Midline Capacity
5 Rounds of:
:12 of Russian twists
:48 bicycle kicks
Every 2:30 x 7
2 Power cleans + 1 Push jerk
*Reset after first power clean
For time:
5 Rounds...
Sunday 230319
WOD-
As many rounds as possible in 20:00 of
Row 15(12) calories
9 Dumbbell thrusters (Pick your #)
7 Strict toes to bar
Post WOD:
5:00 Recovery row at...