Strength/Skill: 3 rounds of 25 KBS (as heavy as possible) and 10 seated good mornings
WOD: 5RFT
12 Backsquats (135/95)
12 Shoulder to Overhead
40 DUs (80 singles)
Categories
Category: WOD
Categories
WOD for September 13, 2019
WOD: 20 min EMOM
1-15 GHD sit ups
2-15 ring rows
3-30 russian twists (30/20)
Then:
27-21-15-21-27
mountain clinbers
air squats
plank up downs
Categories
WOD for September 12, 2019
WOD: EMOM for 15 mins
1-10/8 calorie row
2-10 T2B
3-3 squat cleans (start at 55% and increase each round)
Rest 5 mins
EMOM for 15 mins
1-100m run
2-15 wallballs (20/14)
3-5 deadlifts (starts at 55% and increase each round)
Categories
WOD for September 11, 2019
Strength/Skill: 3 rounds of 5 strict pull ups, 10 hammer curls, and 10 tripod rows each arm
WOD: 24 min AMRAP
200m run
8 burpees
8 HSPU
40 DUs
20 jumping lunges
20 back extensions
Categories
WOD for September 10, 2019
Strength/Skill: 3 rounds of 10 backsquats and 1:00 weighted plank hold
WOD:
100m farmer carry
50 push presses (95/65)
100m farmer carry
50 hang power cleans
100m farmer carry
Categories
WOD for September 9, 2019
Strength/Skill: 5×5 strict press and 10-20 pistols between sets
WOD: 40-30-20-10
DB Thrusters (40/30)
5 Burpee Pull-Ups
Run 100m-200m-300m-400m
You will do 40 thrusters, 5 burpees pull-ups, Run 100, Then 30 thrusters, 5 burpee pull-ups, run 200m, etc.
Categories
WOD for September 6, 2019
Strength/Skill: 3 rounds of 5 plate sit to stands and Down and back waiters carry (with plate)
WOD: 10 min AMRAP
10 chest to bar pull-ups
10 deadlifts (225/155)
Categories
WOD for September 5, 2019
Strength/Skill: OHS 5-3-3-2-1
WOD:
1 mile run
1000m row
Categories
WOD for September 4, 2019
WOD:
Every 2 mins for 10 mins
7 burpees
7 wallballs (20/14)
7 power snatches (start at 55% and increase each round)
Rest 3 mins
Every 2 min for 10 mins
8 calorie row
16 jump squats
2 power clean and jerks (start at 55% and increase each round)
Rest 3 min
Every 2 mins for 10 min
20 goblet squats min 1
Mountain climbers full minute 2
Categories
WOD for September 3, 2019
Strength/Skill: 3 rounds of 5 turkish get ups each arm and 30 second hollow rocks
WOD: EMOTM for 12 mins
Even – 50 DUs
Odd – 10 Backsquats (155/105)