Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
- Deadlift: 2 x 5 reps @ 80%
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
row
WOD Thursday October 29th
Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar
- Every 30 seconds for 5 minutes:
1 Hang Snatch (yes Squat)
2. Every minute on the minute for 10 minutes:
1 Hang Snatch (yes Squat)
3. For Time:
400 Meter Run
40 Calorie Row
400 meter run
Partner WOD Saturday October 11th
I go you go for 10 Rounds:
Rounds 1 – 5
15 Calorie Bike
15 Pushups
Rounds 6 – 10
200 Meter run
20 Kettlebell swings
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5
- Every 3 minutes for 10 sets:
1 Power clean and jerk
2 Muscle ups or something else
1 Clean and jerk
2 Muscle ups or something else
2. For time:
30 Calorie row
WOD Wednesday September 30th
Warm up: Get ready to snatch
As many rounds as possible in 5 minutes of:
5 Burpee Box jump overs
10 Calorie row or bike
Rest 5 minutes, at the 10 minute mark:
10 rounds for time of:
15 / 12 calorie row or bike
1 snatch (choose own weight) ONE attempt at each snatch per round.
Score is total snatch weight divided by time.
Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 8 = 1200 lbs. If the workout takes you 550 seconds (9 minutes and 10 seconds) you divide 1200 by 550 and get a score of 2.18. The higher the final number the better.
WOD Monday September 28th
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL
- Every 3 minutes for 5 sets:
1 Front squat + 5 Back squats
*Sets across. Go heavier than last week
2. For Time:
1000 Meter Row
80 Kettlebell Snatch (40 per arm)
60 Ring Push ups
40 Pull ups
20 Kettlebell Jumps
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 Thursday August 27th
Warm up: Ring rows / Pushups
- Weighted pullups: 5,5,3,3,1,1
2. 3 Rounds for time:
500 meter row
20 Handstand pushups
WOD Thursday August 13th
Warm up: Leg swings / Butt kickers / Banded good mornings
- Super set x 4:
Parallette Passthroughs x 12
Glute Ham raise x 12
2. As many rounds as possible in 10 Minutes of:
200 Meter row
20 Kettlebell swings
20 Sit ups
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
