WOD
Sunday 220116
WOD-
For time
Row 500 Meters
then:
10 rounds of:
10 Dumbbell hang power cleans (pick#)
10 Dumbbell box step overs holding dumbbells
then:
Row 500 Meters
Saturday 220115
WOD-
With a partner, complete the following with one person working
and one person resting
2 rounds for time of
10 Chest to bar pull ups
Run 200 meters
15...
Friday 220114
Day 1 of our deadlift strength program. See Monday's blog for the link to download the spreadsheet.
WOD-
Day 1 of Deadlift cycle - 10:00
1 x...
Thursday 220113
WOD-
As many rounds as possible in 24:00 of
15 Shoulder to overhead 95#(65#)
15 Box jump overs 24"(20")
15 Toes to bar
Every 4:00 Row 6(4) calories
SPRINT-
20...
Wednesday 220112
WOD-
For time:
5 Rope climbs
50 Wallballs 20#(14#)10'(9')
Run 400m
4 Rope climbs
40 Wallballs 20#(14#)10'(9')
Run 400m
3 Rope climbs
30 Wallballs 20#(14#)10'(9')
Run 400m
SPRINT-
21-18-15-12-9
Double KB Deadlift
SlamBall
AbMat Sit Up
50...
Tuesday 220111
WOD-
3 Rounds for time of
Row 50(40) Calories
21 Hang power cleans 135#(95#)
15 Burpees over the rower
SPRINT-
22 Minute AMRAP:
6 DB Man Makers
12 DB Box Step...
Monday 220110
We are starting our new strength program today. For the next 12 weeks, we will do shoulder press on Mondays and deadlifts on Friday. ...
Sunday 220109
WOD-
15:00 to build to a heavy 2 rep bench press
Rest 5:00 then,
As many rounds as possible in 14:00 of
Bike or Ski 20(16) calories
...
Saturday 220108
WOD-
With a partner, complete the following:
60-40-20
Calories on the rower
Power cleans 95#(65#)
Rest 5:00 then
20-40-60
Calories on the bike
Power cleans 135#(95#)
One partner works, while one rest.
Score...
Friday 220107
WOD-
With a 4:00 clock
10 Devil's press 40#(25#)
10 Dumbbell box step overs 20"
With the remaining time,
As many reps as possible of:
Burpees
Rest 2:00 x 4...