WOD
Thursday 221208
WOD-
Week 7 of lifting program:
Every 2:00 x 10
1 Behind the neck push press heavier than the weight used on 11/17.
*Hold the bar overhead for...
Wednesday 221207
WOD-
As many reps as possible in 18:00 of
1 Power clean 165#(115#)
1 Chest to bar pull ups
20 Double unders
2 Power clean 165#(115#)
2 Chest to bar...
Tuesday 221206
WOD-
For time:
50 Wall balls 20#(14#)
Run 200 Meters
50 Ab Mat sit ups
Run 200 Meters
35 Wall balls 20#(14#)
Run 200 Meters
35 Ab mat sit ups
Run 200 Meters
20...
Monday 221205
WOD-
Week 7 of lifting program:
Every 2:00 x 10
2 Snatch panda pulls/snatch speed pulls @ 110% of 1 rep max power snatch
Rest ~4:00 then,
Every 2:00...
Sunday 221204
WOD-
Every 6:00 x 5 Rounds
Row 300(250) Meters
20 Wallballs (Pick your #)
5 Rope climbs
Score = fastest and slowest rounds
Saturday 221203
WOD-
In teams of 2
Row 5000 meters
Every 5:00 stop rowing and perform
10 Toes to bar
8 Muscle cleans 95#(65#)
6 Strict pull ups
Each person has...
Friday 221202
WOD-
2 Devil's press + 2 walking lunge steps 40#(25#)
Continue until you have hit 100 meters in walking lunges
Every 4:00, Run 200 meters
After party:
Cool down...
Thursday 221201
WOD-
Week 6 of lifting program:
Every 1:30 x 10
1 Behind the neck split jerk @ 100% of your 1 rep max overhead squat
Rest ~ 4:00...
Wednesday 221130
WOD-
3 Rounds for time of
6 Chest to bar pull ups
12 Deadlfits*
24 Wallballs 20#(14#)
Deadlift weights
Rd 1 = 225#(155#)
Rd 2...
Tuesday 221129
WOD-
3 Rounds for time:
20 Push press, 75#(55#)
5 Burpee box jump overs, 24"(20")
Rest 3 minutes after round 3 then,
3 Rounds for time:
15 Push press, 115#(75#)
5...