Tag: wod

22
Sep

1RM Back Squat, Box Jumps, KB Swings, T2B, Goblet Squats

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20 min to find 1rm Back Squat

Then
6 min AMRAP
10 Box Jumps 24/20
10 Kettlebell Swings 70/53
rest 2 min
6 min AMRAP
10 T2B
10 Goblet Squats 70/53

22
Sep

Front Squats, KB Swings, Box Jumps, T2B Goblet Squats

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15 min to find 2 Rep Front Squat

Then
6 min AMRAP
10 KB Swings 53/35
10 Box Jumps
Rest 2 Min
6 Min AMRAP
10 t2B
10 Goblet Squats

22
Sep

EWODS for 9/22-9/27

 

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1) Hills! Pick a nice steep hill and sprint up 30 seconds. Walk back down X 15
2) Head up the canyon and go for a nice long run! (45 min +)
3) 10x 200m sprints (wear a vest or grab a plate 45/25). Rest 1:1

20
Sep

Double Unders, Ring Rows, Lateral Burpees

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Partner Wod
2 Rounds
100 Double Unders
50 Ring Rows
100 Double Unders
50 Partner Lateral Burpees

 

OLY Class this morning at 8:00!

19
Sep

GTO, Box Jumps, Wallballs, Snatches

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2 Rounds
20 GTO 135/95
20 Box Jumps
20 Wallballs
10 Snatches 135/95
20 Box Jumps
20 Wallballs

19
Sep

Back Squat, Row

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Back squat 5×3 @85%
*each set of back squats is followed immediately by a set of 8 chest to bar pullups (If you are not proficient at chest to bar, or start to fail, do 8 pull-ups).
Rest 2-3 minutes between sets

Come to the competitors class @ 6:30 for conditioning

OR

Row 2K, all out

18
Sep

RKB Swings, Row, Bear Crawl

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15 mins to complete (not for time)
6 rounds 10-15 unbroken wallballs
20-30 unbroken double unders
1-3 muscle ups

Then
3 Rounds (each for time)
20 RKB Swings 70/53
250 m Row
50 m Bear Crawl

18
Sep

RKB Swings, Row, Bear Crawl

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15 min to find 3 rep Max Back Squat

Conditioning
3 Rounds (each for time)
20 RKB Swings 70/53
250 m Row
50 m Bear Crawl

17
Sep

Turkish Get-ups, Deadlift, CTB Pull-ups, Push-ups, Sit-ups

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Skill
Spend 10 Min working on Turkish Get-ups
Work up to a heavy weight

Conditioning
20 Min AMRAP
4 Deadlift 275/185
8 Chest to Bar Pull-ups
12 Push-ups
16 Weighted Sit-ups 45/25

17
Sep

Turkish Get-ups, Deadlift, Pull-ups, Push-ups, Sit-ups

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Skill
Spend 10 Min working on Turkish Get ups
Work up to a heavy weight

Conditioning
20 Min AMRAP
4 Deadlift 225/155
8 Pull ups
12 Push ups
16 Weighted Sit Ups 45/25

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