WOD
Sunday 221218
WOD-
5 Rounds for time of:
30 Eye level kettlebell swings 53#(35#)
25 Push ups
20 Ring rows
15 Box jumps
Run 400 meters
Saturday 221217
WOD-
15:00 to build to a heavy 5 rep bench press
In teams of 2, with an 18:00 running clock
10 Rounds of
10 Wallballs 20#(14#)
10 Deadlifts...
Friday 221216
WOD-
With a 30:00 running clock
Minutes 0:00 - 9:00
As many rounds as possible of:
Row 200 meters
4 Push Jerks 155#(105#)
4 Pull ups
Rest 2:00 then,
Minutes 11:00 -...
Thursday 221215
WOD-
Week 8 of lifting program:
Every 2:00 x 10
1 Behind the neck to overhead. Once overhead, 1/4 squat and hold for :05
*Get it overhead however...
Wednesday 221214
WOD-
As many rounds as possible in 24:00 of:
2 rope climbs
6 Deadlifts 155#(105#)
12 Box jumps 24"(20")
Run 200 meters
Tuesday 221213
WOD-
5 Rounds for time of:
10 Hang squat cleans*
Row 20 calories
10 Bar facing burpees
Rest 1:30 between round
*Rds 1 & 2 = 95#(65#)
Rds 3 & 4...
Monday 221212
WOD-
Week 8 of lifting program. Last week before retest
Every 2:00 x 10
2 Snatch panda pulls/snatch speed pulls @ heavier than last week
Rest ~4:00 then,
Every...
Sunday 221211
WOD-
As many rounds as possible in 20 minutes of:
15 Calorie row
15 push ups
After party:
3 - 5 rounds for quality of
10 GHD sit ups
1:00 Forearm...
Saturday 221210
WOD-
With a partner, as many rounds as possible in 22:00 of
20 Hang power snatch 95#(65#)
20 Overhead squats 95(65#)
2:00 Max effort calories on the...
Friday 221209
WOD-
Complete the following in any order and rep scheme you want:
100 Calories on rower, bike, or ski erg
50 Ring or Bar muscle ups
100 Toes...