WOD
Wednesday 210331
WOD-
HEAVY DAY:
7 x 5 Reps:
Pause Front Squats
SPRINT-
5 Rounds for time of:
14 Ab mat sit ups
12 Dumbbell push press
10 Dumbbell front squats
Row 200 meters
Rest 1:00...
Tuesday 210330
WOD-
10 Rounds For Time:
200m Sprint
10 Pull-ups
*Rest 1 Minute
SPRINT-
For time:
50 Medball cleans
40 Box jump overs
30 Burpees
20 Kettlebell swings
Row 1000(800) meters
Monday 210329
WOD-
4 Rounds For Time:
15 Over/Unders
25 Wall Balls 20#(14#) 10'(9')
SPRINT-
As many rounds as possible in 18:00 of
30 Double unders
15 Dumbbell push jerks right arm
15 Dumbbell...
Sunday 210328
WOD-
3 Rounds For Time:
15 Sumo DL High Pull 115#(75#)
3 Rope Climbs
3 Rounds of "Cindy"
1 Round of "Cindy" =
5 Pull-up,
10 Push-up
15...
Saturday 210327
WOD-
3 Rounds of:
With a 2:00 clock
Ski Erg 250 meter, with remaining time:
Max reps of handstand push up
Rest 2 mins between each cycle
3 Rounds of:
As...
Friday 210326
WOD-
15 Front squats 95#(65#)
30 Toes-to-bars
15 Thrusters 95#(65#)
Then, rest 1 minute before continuing with:
15 Front squats 95#(65#)
30 Chest-to-bar pull-ups
15 Thrusters 95#(65#)
Then, rest 1 minute before continuing with:
15 Front...
Thursday 210325
WOD-
As Many Rounds as possible in 20:00 of:
Row 500(400) meters
10 Burpees over Rower
50 Double Unders
SPRINT-
In teams of 2 for time:
Row 2000 meters
Ski...
Wednesday 210324
WOD-
For Time:
10-9-8-7-6-5
Bar Muscle Up
Power Clean 135#(95#)
SPRINT-
5 Rounds not for time:
10 Dumbbell bench press
10 Strict pull ups
Rest as needed between rounds.
Go heavy...
Tuesday 210323
WOD-
Programmed by:
"Mike 'Hibachi Free' Cain"
HEAVY DAY
Every 2 minutes for 8 sets:
2 Snatches
After Party: 50 cal max effort Echo Bike
SPRINT-
As many...
Monday 210322
WOD-
For Time:
1-2-3-4-5-6-7-8-9-10
Wallballs 30#(20#)
Deadlift 225#(155#)
Deficit Push Ups 3"(2")
SPRINT-
8 Rounds for time:
5 C2B Pull-ups
5 Thrusters
10 Box Jumps