WOD
Wednesday 230830
5 Rounds for time of21 Thrusters 95#(65#)15 Toes to bar9 Bar facing burpees
25:00 Time cap
Tuesday 230829
Every 2:00 x 61 Clean Deadlift + 1 Power clean + 1 Hang power clean*Add # each set, but technique comes before weight
For time:10-9-8-7-6-5-4-3-2-1Power...
Monday 230828
Every 1:30 x 61 Wall walk + :10 Wall facing handstand hold + 1 wall facing stricthandstand push up.
For time:21-18-15-12-9-6Pull upsPush upsAir squats
*Complete a...
Sunday 230827
For time:
Row 1000 meters
Then,
5 Rounds of:30 Double unders20 Kettlebell swings 53#(35#)10 GHD Sit ups
Then,
Row 1000 meters
*Can sub the row, with 800 meter runs
Post WOD:3-5...
Saturday 230826
With a partner:
With a 10:00 clockBuild to the heaviest weight of the following complex5 Deadlifts3 Hang power cleans1 Shoulder to overhead
Rest 5:00 then,
With a...
Friday 230825
Every 2:30 x 58 Back squats**Aim for heavier than 080423
As many reps as possible in 10:00 of:
Max set of wallballs 20#(14#)Every time you break,10...
Thursday 230824
Bench PressEvery 3:00 x 56 - 9 repsMiddle ground between strenght and hypertrophy
As many rounds as possible in 15:00 of:
4 Push ups8 Devil's press...
Wednesday 230823
As many rounds as possible in 22:00 of
12 Deadlifts9 Hang power cleans6 Front squats2 Ring muscle ups4 Handstand push ups
*Pick your weigth for the...
Tuesday 230822
Every :90 x 63 Position power snatch-Power snatch-Below the knee power snatch-Hang power snatch
*Perform all 3 reps without putting the bar down
Every 3:00 x...
Monday 230821
Every :90 x 61 Toes to ring + 1 Ring muscle up + 1 Strict ring dip
As many rounds as possible in 19:00 of
3...