WOD
Tuesday 210928
WOD-
"With a 20:00 clock:
Row 2000(1700) meters
With the remaining time:
As many rounds as possible of:
12 Deadlifts 115#(75#)
9 Box jump overs
6 Push jerks 115#(75#)
After WOD:
Row or...
Monday 210927
WOD-
Conditioning Program Baseline TEST Day (See below for more details)
2:00 for max calories on the
-Bike
-Ski Erg
-Rower
Rest 2:00 between each machine
Then,
As many rounds as possible...
Sunday 210926
WOD-
For time:
Run 800 meters
20 Kettlebell swings (Pick your own #)
20 Ab mat sit ups
Run 400 Meters
30 Kettlebell swings (Pick your own #)
30 Ab mat...
Saturday 210925
WOD
With a partner, complete the following for time:
Row 2000 meters
100 Deadlifts 135#(95#)
100 Lateral burpees over the bar
100 Toes to bar
Run...
Friday 210924
WOD-
As many rounds as possible in 20:00 of:
40 Double unders
20 Wall balls 20#(14#)
10 Russian kettlebell swings 53#(35#)
5 Muscle ups (Ring or Bar)
SPRINT-
Ladybug
3 Rounds for...
Thursday 210923
WOD-
As many rounds as possible in 12:00 of
15(12) Calories on the rower
12 Power cleans 115#(75#)
9 Power snatch 115#(75#)
After party
For quality
...
Wednesday 210922
WOD-
5 Rounds for time of:
Run 200 meters
5 Burpee box jump overs 24"(20")
10 Toes to bar
15 Air squats
Rest 1:30 between rounds
...
Tuesday 210921
WOD
Heavy Day
30:00 to build to a 3 rep max back squat
*We will use your 3 rep max for upcoming heavy
days.
SPRINT-
As many rounds as...
Monday 210920
WOD-
Complete the following for time in any order and rep scheme you want:
Run 1600 meters
Row 2000 meters
100 Pull ups
20 Wall walks
...
Sunday 210919
WOD-
With a partner
3:00 at each station for max reps with 1 person
working at a time
Calories on the bike
Prowler push 100'
Calories on...