WOD
Friday 230224
WOD-
OPEN 23.2
Part A
As many reps as possible in 15:00 of
5 Burpee pull ups
10 Shuttle runs*
1 Shuttle run = 25' down and 25' back
Part...
Thursday 230223
WOD-
8:00 - 12:00 of each conditioning work on
Bike, Rower, or Ski ergs
Then,
30:00 Clock to practice:
Empty bar Power Snatch
Toes to bar practice
Overhead squat with...
Wednesday 230222
WOD-
Every :90 x 8
2 Deadstop deadlifts
*Aim for heavier on each set from 020323
Example:
If you did 100 for your opener last time, aim...
Tuesday 230221
WOD-
Pull up capacity x 5:00
:15 of strict pull ups
:45 of Bent over rows with light dumbbells, change plates,
or even a PVC pipe
As many...
Monday 230220
WOD-
Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts
Back Squats
Every 2:30 x 5
6 Reps at 95- 100 % of 20...
Thursday 230216
WOD-
Recovery/Skill workout in prep for tomorrow's OPEN workout
5 x 5:00 on the bike, ski erg, or rower
*Conversational pace only on these.
Rest 3:00 between each...
Wednesday 230215
WOD-
Every 1:30 x 8
1 Power clean + 1 Shoulder to overhead
*Use the weight from 020323 as a guide. Start at around 80% of...
Tuesday 230214
Pull up capacity:
:15 Strict pull ups
:45 of banded bent over rows
*Step on middle of band and do slow bent over rows
with both arms pulling...
Monday 230213
WOD-
Midline Capacity 5:00
:12 of hanging knee raises
:48 Band resisted kneeling crunches (Slow and controlled)
Back Squats
Every 2:00 x 4
8 Reps at 85 - 90% of...
Sunday 230212
WOD-
Push up capacity
:12 of push ups
:12 plank hold
:36 of PVC floor press
As many rounds as possible in 18:00 of
8 Devil's press (Pick your...