WOD
Wednesday 220126
WOD-
10 Rounds for time of:
10 Russian Kettlebell swings 53#(35#)
10 Push ups
10 Ab mat sit ups
10 Calorie bike, ski, or row
*Use same machine for...
Tuesday 220125
WOD-
As many rounds as possible in 18:00 of:
Row 15 calories
12 Toes to bar
9 Wallballs 20#(14#)
6 Power cleans 135#(95#)
3 Ring muscle ups
SPRINT-
For Time:
Buy In: 1000m...
Monday 220124
WOD-
Day 3 of shoulder press cycle
1x5@75% , 1x3@85% , 1xAMRAP@95%
Then;
3 Rounds for time of
60 Double unders
10 Shoulder to overhead 115#(75#)
10 Burpee box...
Sunday 220123
WOD-
15:00 to work to a 1 rep bench press
Then,
As many rounds as possible in 16:00 of
10 Devil press (Pick your own #)
10 x 10...
Saturday 2201022
WOD-
With a partner. 5:00 @ each station with
3:00 rest between
Station 1 = Max hang power clean to overhead
*Pick your own #. Score = reps...
Friday 220121
WOD-
Day 2 of Deadlift Strength Cycle
1 x 3 @ 70%, 1 x 3 @ 80%, 1 x AMRAP @ 90%
As many rounds as possible...
Thursday 220120
WOD-
With a 25:00 clock:
Row, Bike, or Ski for max distance
*Your choice of machine, but use the same machine for the
entire workout.
Every 5:00 stop...
Wednesday 220119
WOD-
3 Rounds for time:
10 Toes to bar
10 Power cleans 155#(105#)
10 Ring muscle-ups
After party:
Grip capacity work
5:00 of
:20 deadhang from pull up bar
up to the...
Tuesday 220118
WOD-
With a 4:00 clock
15 Wallballs, 20#(14#) 10'(9')
30 Medicine ball cleans, 20#(14#)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x...
Monday 220117
WOD-
Day 2 of Shoulder Press Strength Cycle
1 x 3 @ 70%, 1 x 3 @ 80%, 1 x AMRAP @ 90%
For time:
Row 500 Meters
then:
7...