WOD
Friday 211108
WOD-
4 Rounds each for time of:
Run 800 meters
15 Deadlifts 155#(105#)
10 Toes to bar
Rest 3:00 between each round
*Scores are fastest and slowest...
Thursday 211107
WOD-
As many reps as possible in 15:00 of
1 Bar muscle ups
5 Calorie row
*Every round, add 1 bar muscle ups and 5 calories
Rd 2 =...
Wednesday 211006
WOD-
D2 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @...
Tuesday 211005
WOD-
With a 20:00 clock
Row 100(80) calories
WIth the remaining time
As many power cleans as possible
Starting weights = 95#(65#)
*Every 10 reps, add weight
95/115/135/155/185/205
65/75/95/105/125/155
SPRINT-
25 Minute AMRAP:
Run 200m
...
Monday 211004
WOD-
Conditioning Program D1
Every 2:00 x 6
50% of last week's 2:00 test on each machine twice
*You will do each machine twice and you...
Sunday 211003
WOD-
Running Light Karen
150 Wallballs 14#(10#) 10' for everyone
Every time you break,
Run 200 meters
After party:
3 Rounds for quality of
Row, Bike, or Ski 1:00...
Saturday 211002
WOD-
With a partner, complete the following for time
100 Pull ups
100 Box jump overs 24"(20")
100 Toes to bar
Every 2:00 including 0:00, both...
Friday 211001
WOD-
4 Rounds for max reps
With a 4:00 clock
Run 400 meters
With remaining time, as many reps as possible of
Hang power cleans
Rest 2:00...
Thursday 210930
WOD-
5 Rounds for time of:
Row or Bike 30(20) calories
50 Double unders
20 Ab mat sit ups
SPRINT-
5 Rounds with a 2 Minute Clock:
10 Russian KB Swings
...
Wednesday 210929
WOD-
D1 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @...