WOD
Monday 220307
WOD-
Shoulder Press D9
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
Then;
30 - 20 - 10
Hang power cleans 95#(65#)
Thrusters 95#(65#)
Toes...
Sunday 220306
WOD-
15:00 to build to a heavy 3 position snatch (power or squat)
Then,
As many rounds as possible in 15:00 of
10 Devil's press (Pick your...
Saturday 220305
WOD-
With a partner:
As many rounds as possible in 25:00 of
Row 1000 meters
20 Front squats 135#(95#)
20 Bar muscle ups or 40 Pull ups
20...
Friday 220304
WOD-
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 225#(155#)
Bar facing burpees
10:00 time cap
SPRINT-
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Double DB Deadlift
Burpee Over DB
Thursday 220303
WOD-
Deadlift D8 (Deload)
1 x 5 @ 40%
1 x 5 @ 50%
1 x 6 @ 60%
Then,
As many rounds as possible in 20:00 of
Run 400...
Wednesday 220302
WOD-
"Nate"
As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, 70#(53#)
SPRINT-
21 Minute AMRAP:
14 Russian KB Swings
7 Burpee Box...
Tuesday 220301
WOD-
4 Rounds of:
With a 5:00 clock
20 Burpees over the rower
20 Wall balls 20#(14#) 10' for everyone
20 Ab mat sit ups holding medball on chest
*With...
Monday 220228
WOD-
Shoulder Press D8 (Deload)
1 x 5 @ 40%
1 x 5 @ 50%
1 x 6 @ 60%
Then,
As many rounds as possible in 18:00 of
Run...
Sunday 220227
WOD-
15:00 to build to a heavy to form
1 Power snatch +
1 Snatch +
1 Overhead squat
Snatch balance can be worked into the OHS. Mike will...
Saturday 220226
WOD-
With a partner, complete the following in any order and rep scheme
you want. One person works, one person rests.
200 Calories on machine or...