WOD
Saturday 220205
WOD-
With a partner for max meters on the rower in 30:00
Partner 1 will row
Partner 2 will complete 7 barbell complexes of:
1 Deadlift
1 Hang...
Friday 220204
WOD-
Deadlift D4 (Deload Week) 3 x 5 @ 40%, 50%, 60%
Then,
As many rounds as possible in 15:00 of
10 Supine ring rows
20 Medball cleans...
Thursday 220203
WOD-
As many rounds as possible in 40 minutes of
Row 500 meters
15 Bench press 95#(65#)
10 Strict ring dips
SPRINT-
25 Minute AMRAP:
30 Jumping Lunges
25 MedBall Cleans
20 Calories...
Wednesday 220202
WOD-
For time:
10,9,8,7,6,5,4,3,2,1
Back squats 135#(95#)
1,2,3,4,5,6,7,8,9,10
Strict pull ups
*Back squat comes from the ground.
SPRINT-
18 Minute AMRAP:
500 Meter Row
15 Single Arm DB Hang Clean & Jerk (per...
Tuesday 220201
WOD-
6 Rounds for time of
15 Box jumps 24"(20")
12 Shoulder to overhead 115#(75#)
9 Toes to bar
Rest 1:30 between rounds
*Score = total time including rest
SPRINT-
With...
Monday 220131
WOD-
Shoulder Press D4 (Deload Week)
3 x 5 @ 40%, 50%, 60%
Then,
Jordan's 21st birthday WOD
21 rounds of
1 Rope climb
2 Hang power cleans (Pick...
Sunday 220130
WOD-
15:00 to build to a 2 rep Snatch
*For the next few weeks, we are going to do some Snatch skill
work before the workout...
Saturday 220129
WOD-
4 Rounds for time of:
Row 30(25) calories
Then,
2 rounds of
2 Burpees over the rower
4 Strict Pull ups
6 Ring Push ups
SPRINT-
With A Partner for...
Friday 220128
WOD-
Day 3 of deadlift cycle
1x5@75% , 1x3@85% , 1xAMRAP@95%
Then,
Nancy
5 Rounds for time of:
Run 400 meters
15 Overhead squats 95#(65#)
Compare to May 10th 2021
SPRINT-
24 Minute...
Thursday 220127
WOD-
With a 22:00 running clock:
5 Hang power cleans 135#(95#)
1 Rope climb
10 Pulls on the rower for max distance
Rest as long as you want between...