WOD
Saturday 221029
WOD-
With a partner, for time:
"Hildy"
100 Calorie row
75 DB thrusters, 40#(25#)
50 Pull-ups
75 Wallball shots, 20#(14#)
100 Calorie row
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died...
Friday 221028
WOD-
For time
Run 800 meters
50 Eye level kettlebell Swings 53#(35#)
40 Ab mat sit ups
30 Walking lunges
20 Supine ring rows
Run 800 meters
20 Supine ring rows
30 Walking...
Thursday 221027
WOD-
Every :90 x 6
3 Behind the neck wide grip push press @ 60 - 70% of your 1 rep overhead squat
At the 10:00...
Wednesday 221026
WOD-
12:00 to build to heavy set of 5 Dumbbell bench press
Then:
For time:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
1-2-3-4-5-6-7-8-9-10
Strict toes to bar
*100 Meter run after each round
After Party:
Crossover Symmetry...
Tuesday 221025
WOD-
For time:
Row 500 meters
15 Hang power cleans 155#(105#)
15 Front squats 155#(105#)
Row 750 meters
12 Hang power cleans 155#(105#)
12 Front squats 155#(105#)
Row 1000 meters
9 Hang power...
Monday 221024
WOD-
Every :90 x 6
3 Snatch grip deadlifts @ 110% of 1 rep power snatch
Rest 2:00 then,
Every :90 x 6
3 Snatch grip high pulls @...
Sunday 221023
WOD-
As many rounds as possible in 10:00 of
10 Dumbbell deadlifts (Pick #)
Farmers Carry 10 meters
10 Dumbbell hang power clean
Farmers Carry 10 meters
Rest 5:00...
Saturday 221022
WOD-
With a partner:
Run 1600 meters
Then,
10 rounds of
Bike or Ski 20 calories
10 Shoulder to overhead 155#(105#)
15 GHD sit-ups
Then,
Run 1600 meters
1 person works, 1...
Friday 221021
WOD-
With a 25:00 clock
Row 100 meters
1 Pull up
1 Hang power clean 155#(105#)
Row 200 meters
2 Pull ups
2 Hang power cleans 155#(105#)
Row 300 meters
3 Pull ups
3...
Thursday 221020
With our current power snatch and overhead squat program, we will be doing a lot of upper body and shoulder work. Below is a...