WOD
Monday 220919
WOD-
Every 2:30 x 7
2 Pause Back Squats
*Slow lowering to below parallel, :03 pause, then up fast
This is the 2nd to last week of...
Sunday 220918
WOD-
10:00 of easy conditioning on rower, bike, or ski erg then:
10 Rounds for time of:
5 Devil's press (Pick#)
10 Box step ups holding 2 dumbbells...
Saturday 220917
WOD-
15:00 to build to a heavy 3 rep bench press
Rest 5:00 then,
In teams of 2
As many rounds as possible in 15:00 of
20...
Friday 220916
WOD-
As many rounds as possible in 25:00 of:
10 Hang squat cleans 95#(65#)
Run 400 meters
10 Lateral burpees over the bar
40 Double unders
SPRINT-
20 Minute AMRAP:
15 Cals...
Thursday 220915
WOD-
Every 2:00 x 10 lifts
1 Push press for the first 5 lifts, then
1 Push jerk for the last 5 lifts
Rest ~ 5:00 then
5 Rounds...
Wednesday 220914
WOD-
With a 3:00 clock
10 Eye level kettlebell swings 53#(35#)
10 Box jump overs 24"(20")
With the remaining time:
As many reps as possible of
Rds 1 - 3...
Tuesday 220913
WOD-
As many rounds as possible in 12:00
10 Deadlifts 135#(95#)
Run 200 meters
Rest 5:00 then,
As many reps as possible in 12:00
5 Power cleans 185#(125#)
Row 250(200) meters
SPRINT-
Test...
Monday 220912
WOD-
Every 2:30 x 7 sets
3 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00...
Sunday 220911
WOD-
Bike 5:00, Ski 5:00, Row 5:00 all at conversation pace
Rest ~5:00 then:
6 rounds for time of:
10 Hang power cleans 95#(65#)
12 Box jump overs 20"...
Saturday 220910
WOD-
With a partner for time:
Run 1600 meters (relay style, can do whatever distance you want)
30 Sandbag ground to over shoulder (Pick #)
30 Wall walks
Run...