WOD
Friday 230127
WOD-
Front squat capacity 5:00
:12 front squats 115#(75#) Aim for 6 reps minimum
:48 of slow air squats
*Front squats are from the rack or the ground....
Thursday 230126
WOD-
Strict pull up capacity 5:00
:12 strict pull ups (Aim for 4 reps minimum) (Mod with ring rows)
:48 of banded pull down. (Attach a band...
Wednesday 230125
WOD-
Pre WOD:
5:00 midline capacity
:15 of tuck ups
:15 tuck up hold
:30 slow and controlled leg raises
Open Workout 17.5
10 Rounds for time of
9 Thrusters 95#(65#)
35 Double...
Tuesday 230124
WOD-
Every :90 x 10
2 Dead Stop Deadlifts
*No touch and go for today's reps
**Build over the 10 sets to a heavy to form 2...
Monday 230123
WOD-
Pre WOD:
Wallball capacity
With a 5:00 running clock
:20 of Wallballs
:40 of Thrusters with a light medball
WOD:
With a 25:00 clock
As many bench press at...
Sunday 230122
WOD-
5 Rounds for time of
5 Devil's press (Pick#)
10 Meter walking lunge step with dumbbells in farmer carry
5 Devil's press
2 x 10 meter...
Saturday 230121
WOD-
With a partner, as many rounds as possible in 20:00 of
10 Push press 115#(75)
10 Kettlebell swings 53#(35#)
10 Box jumps 24"(20")
1 partner will do a...
Friday 230120
WOD-
As many rounds as possible in 25:00 of
10 Single arm dumbbell hang power clean right arm 40#(25#)
2 Rope climbs
10 Single arm dumbbell hang power...
Thursday 230119
WOD-
12:00 to build to a 2 rep overhead squat
*Try to build to 80 - 90 % of overhead squat weight from 12/22/22
Rest ~ 5:00...
Wednesday 230118
WOD-
Open Workout 15.3
As many rounds as possible in 14:00 of
7 Ring muscle ups
50 Wallballs 20#(14#) 10'(9')
100 Double unders