WOD
Sunday 220626
WOD-
15:00 of technique work
Build to a heavy clean and jerk. Can be power or squat clean
Then,
8 rounds for time of :
20 Alternating dumbbell snatch...
Saturday 220625
WOD-
With a partner, as many rounds as possible in 20:00 of
20 Eye level kettlebell swings 70#(53#)
15 Burpee box jump overs
10 GHD sit ups
1...
Friday 220624
WOD-
In 12:00 build to a heavy 3 rep back squat from the rack
Rest 4:00 then,
With a 12:00 clock
Run 200 meters
Max wallballs 20#(14#)
Every time you...
Thursday 220623
WOD-
Every 5:00 x 5 rounds
7 Shoulder to overhead 115#(75#)
10 Deadlifts 115#(75#)
17 Calories on the rower
Rest remainder of the time
Score = slowest round
SPRINT-
For Time:
1,000m Ski
JT:
21-15-9
Handstand...
Wednesday 220622
WOD-
As many rounds as possible in 25:00 of
3 Bar muscle ups
Run 100 meters
5 Toes to bar
Run 100 meters
7 Medball cleans 20#(14#)
Run 100 meters
SPRINT-
4...
Tuesday 220621
WOD-
In 12:00, build to a heavy 3 rep touch and go power clean
Rest 4:00 then,
For time:
1-2-3-4-5-6-7-8-9-10
Power cleans 135#(95#)
10 Push ups and 10 calories on...
Monday 220620
WOD-
For time:
Run 400 meters then,
6 Rounds for time of:
19 Burpees
18 Thrusters 75#(55#)
65 Double unders
Then,
Run 400 meters
SPRINT-
5 Rounds Of:
200m Run
100m Farmer's Carry
Directly Into,
30-20-10
Row Calories
Pull Ups
Sunday 220619
WOD-
15:00 of technique work
Build to a heavy to form squat clean + hang squat clean + shoulder to overhead
Then,
As many rounds as possible in...
Saturday 220618
WOD-
With a partner:
With a 10:00 clock
Run 1 mile
In remaining time as many burpees as possible
Rest 2 min
With a 10:00 clock
100 Calories on echo bike
In...
Friday 220617
WOD-
In 12:00 build to a heavy 3 rep front squat from the rack
Rest 4:00 then
For time:
30-20-10
Front squats 95#(65#)
Box jump overs 24"(20")
Run 200 meters
SPRINT-
EMOM 30...