WOD
Thursday 220407
WOD-
Athlete's choice of:
Row 5 x 5:00 minutes with 1:00 rest between
Ski Erg. 1000m, 800m, 1000m, 600m, 1000m, 400m, 1000m, 200m
Rest 1:00 between distance
Bike...
Wednesday 220406
WOD-
5 rounds for time of:
15 Box jumps 24"(20")
10 Toes to bar
5 Push jerks 155#(105#)
Rest 2:00 between rounds
Score = total time including rest
After party:
3 set...
Tuesday 220405
WOD-
For time:
Run 400 meters
10 Back squats 95#(65)
Run 400 meters
10 Front squats 95#(65#)
Run 400 meters
10 Overhead squats 95#(65#)
Run 400 meters
10 Back squats 95#(65)
Run 400 meters
10...
Monday 220404
WOD-
Retest day
In 15:00 build to a heavy 3 rep shoulder press
Then,
In 20:00 build to a heavy 3 rep deadlift
*Compare to 01052022
SPRINT-
2 Rounds Of:
5 Devils...
Sunday 220403
WOD-
For time:
27-21-15-9
Calories on the rower or bike
Hang power cleans 95#(65#)
Burpees over the barbell
Saturday 220402
WOD-
In 15:00
Build to a heavy set of 5 bench press
*20 Alternating bicep curls between each set of bench press
**No that's not a...
Friday 220401
WOD-
Deadlift D12 Deload
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
Then,
Choose your own adventure WOD
With a 30:00 time cap, complete...
Thursday 220331
WOD-
With an 8:00 clock, as many rounds as possible of:
5 Toes to bar
7 Shoulder to overhead 135#(95#)
Rest 5:00, then
With an 8:00 clock, as many...
Wednesday 220330
WOD-
DDC Birthday WOD
For time:
10-20-30-40
Russian KB Swings 53#(35#)
Box Jump Overs 24"(20")
Alt DB Snatch 40#(25#)
Burpees
Run 200 meters after each round
*You'll do 10 reps of each...
Tuesday 220329
WOD-
5 Rounds for time of:
10 Hang power cleans *
Row 300(250) meters
2 Wall walks
Row 300(250) meters
Rest 2:00 between each round
Weights
Rd 1 = 95#(65#)
Rd 2 =...