Strength/Skill: 3 rounds of renegade rows and down and back overhead walking lunges
WOD: 6 min AMRAP
5 C2B Pull-ups
10 KBS (53/35)
20 Goblet Squats
Rest 2 mins
6 min AMRAP
20 DB snatches (50/35)
10 box jumps (24/20)
5 T2B
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Author: admin
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WOD for October 14, 2019
Strength/Skill: 2 rounds of 10 HSPUs and 10 KB sumo dealdifts on boxes
WOD: 4 rounds
1 min lateral jumps
1 min burpees
1 min DUs
1 min mountain climbers
Rest 1 min
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WOD for October 11, 2019
Open WOD 20.1
10 rounds
8 ground to overhead (95/65)
10 bar facing burpees
*15 min time cap
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WOD for October 10, 2019
Strength/Skill: Snatch practice (full, power, hang), max L-sit hold between reps
WOD: 10-9-8-7-6-5-4-3-2-1
G2O (clean and jerk or snatch) 95/65
200m runs between
*20 min time cap
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WOD for October 9, 2019
Strength/Skill: 5×5 tempo back squats and 20 russian twists between
WOD: Tabata
Lunges
Sit Ups
Push Ups
Tabata means you will work for 20 seconds rest for 10 seconds for 8 rounds of each exercise. Score is your LOWEST round.
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WOD for October 8, 2019
WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m
Rest 3 mins
Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)
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WOD for October 7, 2019
Strength/Skill: 5-4-3-2-1 Strict Press an 1 min plank hold
WOD: 30-20-10-20-30
DUs
Air Squats
Run 200 on the (-)
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WOD for October 4, 2019
Strength/Skill: 5×5 back squats and 10 GHD Sit ups
WOD: EMOM for 15 mins
Mins 0-4 60% of your max
Mins 5-9 70% of your max
Mins 10-15 80% of your max
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WOD for October 3, 2019
WOD:
3 rounds
10 front rack lunges (135/95)
Run 400m
Rest 2 min
Rest additional 3 minutes
3 rounds
10 push presses (135/95)
Run 200m
15 box step overs
Rest 2 mins
3 rounds
5 T2B
10 push ups
20 squats
Categories
WOD for October 2, 2019
Strength/Skill: 3 rounds of 10 seated DB or KB presses and 10 DB front squats
WOD: 3 RFT
15 hang power cleans
15 burpees