WODs 220828 - 220903

 8/28-9/3

Monday

5 Rounds For Time
Run 400 Meters
24 Hollow Rocks
12 Chest To Bar Pull-ups
12 Ring Dips

Tuesday

4 Rounds of 90 seconds of work, 30 seconds of rest

Air Bike, Calories

Double-unders

Thrusters (45/35)

Ring Rows (feet even with pull-up bar)

*Everyone starts on the air bike

Wednesday

Strength

Snatch

5 reps @50%

3 reps @60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85%

WOD

5 rounds for time

10 Strict Pull-ups

5 Power Cleans (155/105)

15 Air Squats

Thursday

25 minute AMRAP:
200m run
6 Box Jumps (30/24)
10 Knees-to-elbows

Friday

Strength

15 minutes to establish a 3RM Dead-lift

WOD

10 minute AMRAP

12 Dead-lifts @ 60% of 3RM

8 DB Thrusters (pick weight)

Saturday

10 Rounds For Time

5 L-Hang Pull-ups

10 Box Step-ups

15 Burpees

WODs 220821 - 220827

 8/21 - 8/27

Monday

4-8-12-16-20 Rep Rounds For Time

DB Cleans (pick weight)

Pull-ups

DB Front Rack walking Lunges 

Toes To Bar

Tuesday

Strength

15 minutes to establish a 1 RM Close Grip Bench Press

21-15-9

Row (Calories)

Close Grip Bench Press @ 65%

Wednesday

Kelly

5 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Thursday

12-9-6-3 Rep Rounds For Time

Ring Muscle-ups

Clean & Jerks (135/95)

Friday

For Time

42-30-18

Double-unders

21-15-9

Back Squats (135/95)

Saturday

Brenton

5 Rounds For Time

Bear Crawl 100 Feet

Standing Broad Jump 100 Feet*

*Do 3 Burpees after every 5 Broad Jumps

WE ARE DOING THIS WOD OUTDOORS.

WEAR WORK GLOVES.

WODs 220814 - 220820

 8/14 - 8/20

Monday

5 Rounds For Time

7 Power Snatches (95/65)

10 Front Rack Lunges (95/65)

12 Bar Facing Burpees

Tuesday

Hang Squat Clean

2-2-2-2-2

Power Clean

3-3-3-3-3

Front Squat

4-4-4-4-4

Wednesday

4 Rounds For Time

Row 500 Meters

20 Push-ups

20 Overhead Squats (75/55)

Thursday

Strict Pull-ups

2 x Max Reps

Strict Handstand Push-ups

2 x Max Reps

Then,

Air Bike 5,000 Meters For Time

Friday

Tabata Kettlebell Goblet Squats (55/35)

Rest 1 minute

Tabata Kettlebell Swings (55/35)

Rest 1 minute

Tabata Goblet Lunges (55/35)

Rest 1 minute

Tabata Toes To Bar

Each Tabata exercise is 8 intervals of 20 sec work/10 sec rest

Saturday

Partner WOD

25 minute AMRAP

7 Push Jerks (135/95)

7 Chest To Bar Pull-ups

7 Burpees

One person working at a time

WODs 220807 - 220813

8/7-8/13

Monday

Strength

Every minute for 10 minutes

2 Power Cleans + 1 Jerk @70%

WOD

4 Rounds For Time

25 Double-unders

20 Sit-ups

15 Kettlebell Swings (55/35)

10 Burpees

Tuesday

Strength A

10-8-6-4-2

Back Squat

Increase weight on each set

Strength B

Push Press

5 reps @ 65%

3 reps @ 75%

2 reps @ 85 %

3 attempts for a new 1RM

Wednesday

3 Rounds For Time

Row 25 Calories 

50 Foot Weighted Walking Lunge (45lb plate/25lb plate)

25 Wall Balls (20/14)

Thursday

Strength

Every minute for 10 minutes

2 Power Snatches + 1 Overhead Squat @ 70%

WOD

3 Rounds For Time

Run 200 Meters

6 Deadlifts (255/185)

12 Box Jumps (24/20)

6 Bar Muscle-ups

Friday

20 minute AMRAP

5 Power Cleans (155/105)

5 Wall Walks

Row 250 Meters

Saturday

For Time

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

Run 400 Meter

15 Pull-ups

36 Double-unders

15 Thrusters (105/75)

Run 400 Meters

9 Pull-ups

30 Double-unders

9 Thrusters (115/85)

Run 400 Meters