Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions
- Deadlift 3 x 3
2. 5 Rounds for time:
5 Hang power cleans ( go up in weight every 2 rounds )
200 Meter run
Deadlift
WOD Friday October 2nd
Warm up: X walk / Good mornings / Tuck jumps
- Deadlift: 5 sets of 5
*Ascend in weight
2. For time:
400 Foot KB rack walk
100 Foot farmers carry
300 Foot KB rack walk
200 Foot farmers carry
200 Foot KB rack walk
300 Foot farmers carry
100 Foot KB rack walk
400 Foot farmers carry
*Don’t be a baby
WOD Friday Sptember 25th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges
- Super set x 6 sets:
Bench press x 1
Pendlay Row x 10
2. 5 Rounds for time:
15 Deadlifts @ 135 / 93
10 Toes to bar
Remember how fast you ran 400 meters yesterday?
WOD Friday September 11th
Warm up: Dynamic mobility
“9/11 TRIBUTE”
- For Time
- 2001 meter Run or row
- 11 Box Jumps (30/24 in)
- 11 Thrusters (125/85 lb)
- 11 Chest-to-Bar Pull-Ups
- 11 Power Cleans (175/115 lb)
- 11 Handstand Push-Ups
- 11 Kettlebell Swings (2/1.5 pood)
- 11 Toes-to-Bars
- 11 Deadlifts (175/115 lb)
- 11 Push Jerks (175/115)
- 2001 meter Run or row
WOD Friday September 4th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges
- Super set x 6 sets:
Bench press x 4
Pendlay Row x 6
2. 10 Rounds for time:
3 Heavy ass deadlifts
100 Meter run
WOD Friday August 21st
Warm up: 2 minutes on a thing / X walk / Single leg hip bridge
- Every Minute for 12 minutes:
Odds: 1 Deadlift
Evens: 5 Seated box jumps
2. For time:
30 Thrusters 95 / 63
30 Burpees
Rest 3 minutes
20 Thrusters
20 Burpees
Rest 3 minutes
10 Thrusters
10 Burpees
WOD Tank top Friday August 7th
Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges
- Every minute on the minute for 12 minutes:
Odds: 2 Deadlifts
Evens: Muscle ups
2. For Time:
30, 20, 10
Ring push ups
Medicine ball sit ups ( get a heavy ball )
WOD Friday July 31st
Warm up: X walk / Good mornings / KB swings
- Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier)
2. 5 Rounds for time:
5 Deadlifts
300 Meter row
WOD Friday Jully 24th
Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12
- Deadlift: 3 Reps Every 2 minutes for 6 sets
2. 3 Rounds for time:
1 Power clean and jerk @ too heavy
10 Burpees
2 Power cleans @ too heavy
5 Burpees
WOD Monday July 13th
Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold
- Back squat: find 1 rep max
2. For time:
10 Power clean and jerks
10 Power cleans
10 Cleans
10 Front squats
10 Deadlifts
