WOD
Saturday 230909
Ali's birthday WOD
With a partner
As many rounds as possible in 24:00 of
9 Deadlifts9 Hang power cleans86 Double unders3 Rope climbs7 Calories on the rower
*Add...
Friday 230908
Every 2:00 x 56 Back squats**Heavier than 082523
4 Rounds for time of:10 Goblet squats 53#(35#)10 Goblet lunges 53#(35#)10 Box jump overs 24"(20")Run 200 meters
Thursday 230907
Bench Press5 sets of 8 - 12 repsUse the heaviest weights you can for a minimum of 8 reps and a maxof 12 reps.
As...
Wednesday 230906
Every 2:00 x 61 Snatch grip olypic deadlift (Hips lower than conventional deadlift, just like last week'sclean complex) +1 Power snatch +1 Hang power...
Tuesday 230905
Gymastic skill work:Every 1:30 x 61 Strict pull up +1 Strict chest to bar pull up +1 Kipping pull up +1 Kipping chest to...
Monday 230904
With a partner or alone
8 Rounds for time of5 Front squats 115#(75#)5 Bar facing burpees5 Push Press 115#(75#)5 Bar facing burpees5 Thrusters 115#(75#)5 Bar...
Sunday 230903
For time:50-40-30-20-10Eye level kettlebell swings10-20-30-40-50Calories on the rower1-2-3-4-5Wall walks
Post WOD:3 -5 Rounds for quality of10-8-6-4-2Bicep curls with ascending weight dumbbells
Start with 10 bicep curls...
Saturday 230902
With a partner:
In 10:00 each partner completes:
1:00 Max calories on bike1:00 Max calories on ski erg1:00 Max power cleans 115#(75#)1:00 Max toes to bar
Partner...
Friday 230901
Every 2:00 x 5 sets5 Front squats*Aim for the weight from the back squats on 08/25/23
As many rounds as possible in 16:00 ofRun 400...
Thursday 230831
Bench Press5 sets of 1 - 3 reps*Strength focus today. Go heavy and have spotters
3 Rounds for time of:Row 700(600) meters20 Dumbbell hang power...