WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

2. 10 Rounds for time of:

4 Handstand Pushups

8 Situps

WOD Tuesday June 5th

Warm up: 200 meter run / 30 ball slams

  1. 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets)

2. For time:

30 Sit ups

28 Wallballs

26 Double leg mountain climbers

24 Sit ups

22 Wallballs

20 Double leg mountain climbers

18 Sit ups

16 Wallballs

14 Double leg mountain climbers

12 Sit ups

10 Wallballs

8 Double leg mountain climbers

6 Sit ups

4 Wallballs

2 Double leg mountain climbers

 

WOD Tuesday March 13th

Warm up: 50 kettlebell figure 8’s

  1. Every minute on the minute for 12 minutes:
  2. Odds: Pendlay Row x 8

    Evens: Strict Press x 2 reps

2. For max reps at each station:

Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats