WOD
Thursday 230706
5 sets of 10 - 15 Bench press*Use a slightly heavier weight than the workout on 062823*Rest around 1:30 - 2:00 between each set
As...
Wednesday 230705
2 x 5:00 on the rower or bike
*The pace on these 5:00 pieces should be at a conversation pace.
5 Rounds for time of:
Run 400...
Tuesday 230704
7/4/2023
As many rounds as possible in 23:00 of
7 Toes to bar4 Power cleans 185#(125#)23 Calories on the rower, bike, or ski erg
Alternate the machines...
Monday 230703
3 Rounds for time:
20 Push press, 75#(55#)5 Burpee box jump overs, 24"(20")
Rest 3 minutes after round 3 then,
3 Rounds for time:
15 Push press, 115#(75#)5...
Sunday 230702
6-8-10-12-10-8-6Dumbbell bench press or floor press (Pick you #)Strict ring dips*After each set:Row 1:00 for max calories
**Score = total calories "
Saturday 230701
With a partner for time
40 Front Squats 95#(65#)20 Bar facing burpees
Then,
2 Rounds of42 Pull ups30 Thrusters 95#(65#)18 Calories on bike or ski erg
Then,
40 Front...
Friday 230630
For timeRow 1000 meters50 Eye level kettlebell Swings 53#(35#)40 Ab mat sit ups30 Walking lunges20 Supine ring rows10 Ring dipsRun 800 meters10 Ring dips20...
Thursday 230629
2 Rounds for quality of12 GHD sit ups10 - 20 Reverse hypers or5 Hip extenstions5 Back extensions
5 Rounds for quality of:Hang power clean x...
Wednesday 230628
6 Rounds for max reps ofBench Press @ around 80% of bodyweightOdd rounds = Strict pull upsEven rounds = Toes to bar
Rest around 2:00...
Tuesday 230627
With an 8:00 clockRun 800 meters
With the remaining time:As many shoulder to overhead as possible 115#(75#)
Rest 2:00
With a 7:00 clockRun 600 meters
With the remaining...