WOD
Tuesday 210119
WOD-
HEAVY DAY:
Push Jerk 7 x 5 Reps As heavy as possible
*Immediately after 5 Box Jumps 36"(30")
SPRINT-
5 Rounds for time of:
10 Double kettlebell deadlifts
20 Double...
Monday 210118
WOD-
Every minute on the minute for 30:00:
Min 1) 8 Single Arm Russian Sit-Ups Right 35#(26#)
Min 2) 8 Single Arm Russian Sit-ups Left 35#(26#)
Min 3)...
Sunday 210117
WOD-
For Time:
1500m Row
50 Dumbbell Snatch 50#(35#)
25 Burpees over rower
1000m Row
35 Dumbbell Snatch 50#(35#)
20 Burpees over rower
500m Row
25 Dumbbell Snatch 50#(35#)
15 Burpees over rower
Saturday 210116
WOD-
3 Rounds For Time:
50 Air Squats to target
10 Push Jerks 115#(75#)
100 Double Unders
SPRINT-
With a partner:
Row 2000 Meters
Then:
4 rounds of
40 Kettlebell swings
40 Burpees
40 Toes...
Friday 210115
WOD-
As many rounds as possible in 20:00 of:
5 Deadlifts 275#(185#)
3 Strict Ring Muscle Ups
Run 200m
SPRINT-
5 Rounds of:
With a 3:00 clock
10 Dumbbell...
Thursday 210114
WOD-
Interval Training:
3 x 2 min rounds with 2 min rest between:
20 Handstand Push-Ups
AMRAP Box Jump Overs
Rest 5 min, then:
3 x 2 min rounds...
Wednesday 210113
WOD-
Barbell Complex:
7 sets of:
1 Snatch Grip Deadlift +
2 Power Snatch +
3 Overhead Squats +
2 Power Snatch +
1 Snatch...
Tuesday 210112
WOD-
For Time:
27-21-15-9
Cal Row
Hand Release Push-ups
Pull-ups
SPRINT-
3 Rounds for time of:
27 (21) Calories on the bike or ski erg
21 Toes to bar
15...
Monday 210111
WOD-
“Grettel"
10 Rounds for Time:
3 Clean-and-Jerks 135#(95#)
3 Burpees over the bar
SPRINT-
For time
50-40-30-20-10
Wallballs
Calories on the rower
Sunday 210110
WOD-
As many rounds a possible in 15:00 of:
20 Overhead Lunges 95#(65#)
20 Lateral Bar Hops
2 Turkish Get Ups 53#(35#)"