WOD
Monday 220606
WOD-
For time:
Run 400 meters
21 Overhead squats 95#(65#)
6 Muscle ups
Run 400 meters
15 Overhead squats 115#(75#)
9 Muscle ups
Run 400 meters
9 Overhead squats 135#(95#)
12 Muscle ups
SPRINT-
20 Minute...
Sunday 220605
WOD-
15:00 of clean technique work
Build to a heavy to form
Power clean + push jerk
Then:
As many rounds as possible in 14:00 of
10 Dumbbell...
Saturday 220604
WOD-
In teams of 3
2 people work, 1 person rests
Bench press 15,000#
Bike 300 calories
*Your team can pick whatever weight you want for the bench press
If...
Friday 220603
WOD-
In 12:00 build to a heavy 5 rep front squat from the rack
Rest 4:00, then:
As many rounds as possible in 12:00 of:
Row 10(8) calories
10...
Thursday 220602
WOD-
3 Rounds each for time of:
20 Box jump overs 24"(20")
15 Burpees
10 Sandbag ground to shoulder
5 Ring muscle ups
Rest 3:00 between each round
3...
Wednesday 220601
WOD-
As many rounds as possible in 20 minutes of:
Run 400 Meters
15 Eye level kettlebell swings 70#(53#)
30 Single unders
SPRINT-
3 Rounds:
30 Ski Calories
3 Rope Climbs
9 DB Shoulder to...
Tuesday 220531
WOD-
In 12:00 build to a heavy 5 rep touch and go power snatch
Rest 4:00 then,
As many rounds as possible in 10:00 of
2 Power...
Monday 220530
WOD and Sprint-
"Murph"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Break up the gymnastic movements however you like.
*Wear a weight vest if you...
Sunday 220529
WOD-
5 Rounds for max reps:
1 Minute ski or bike for max calories
1 Minute max double unders
1 Minute alternating dumbbell snatch, 40#(25#)
1 Minute dumbbell box...
Saturday 220528
WOD-
With a 5:00 clock
Buy in Row 30(25) calories
With remaining time:
As many rounds as possible of
10 Deadlifts 95#(65#)
10 Toes to bar
Rest 5:00 then
With a...