WODs 231030 - 231104

 WODs 10/30-11/4

Deload week

Week 5

Monday:

Strength:

Power Clean

5x5 @ 65%

Back Squat

5x5 @ 45%

Rest 2 minutes between sets

WOD:

7 minute AMRAP

15 American Kettlebell Swings (55/35)

10 Pistols, alternating legs

5 Bar Muscle-ups

Tuesday:

Strength:

Shoulder Press

5x5 @ 55%

WOD:

Three Rounds For Time:

15 Dead-lifts (225/155)

12 Push-ups

9 Box Jumps (24"/20")

Wednesday:

Strength:

Power Clean

5x5 @45%

Back Squat

5 x 5 @ 55%

Rest 2 minutes between sets

WOD:

10 Rounds

Hollow Rock, 20 seconds

Rest 10 seconds

Superman Holds, 20 seconds

Rest 10 seconds

Thursday:

Strength:Shoulder Press

5x5 @65%

Rest 2 minutes between sets

WOD:

12 minute AMRAP

Row, 400 Meters

30 Wall Balls (20/14)

20 AbMat Sit-ups

10 Ring Muscle-ups

Friday:

Strength:

Power Clean

5x5 @55%

Back Squat

5x5 @65%

Rest 2 minutes between sets

WOD:

3 minutes:

Max Rep Wall Walks(climbs)

Rest 3 minutes

3 minutes:

Max Rep Wall Walks(climbs)

Saturday:

Strength:

Shoulder Press

5x5 @45%

Rest 2 minutes between sets

WOD:

Rahoi

12 minute AMRAP

12 Box Jumps (24"/20")

6 Thrusters (95/65)

6 Bar Facing Burpees

WODs 231022 - 231029

 10/22-10/29

We are starting week 4 of the 6 week K.I.S.S. Strength program. One more week to go then we will retest.

Strength:

Power Clean

5x5 @85%

Back Squat

5x5@65%

Rest 2 minutes between sets

WOD:

7 minutes:

Row, 75 Calories

Max Rep Double-unders

Tuesday:

Strength:

Shoulder Press

5x5@75%

Rest 2 minutes between sets

WOD:

For time:

4-8-12-16-20

Dumbbell Ground To Over Head, alternating (pick weight)

Knees To Elbows

Wednesday:

Strength:

Power Clean

5x5@65% (go up 5-10lbs if you successfully completed 5x5@85% on Monday)

Back Squat

5x5@75%

Rest 2 minutes between sets

WOD:

7 minutes:

Max Rep Burpee Pull-ups

(Jump to the pull-up bar that is at least 6" above your reach if possibles)

Thursday:

Strength:

Shoulder Press

5x5 @85%

Rest 2 minutes between sets

WOD:

Three Rounds

Run 200 Meters

15 Bench Press, Body Weight

25 Medicine Ball Sit-ups

Friday:

Power Clean

5x5 @75%

Back Squat

5x5 @85%

Rest 2 minutes between sets

It's been a tough week. Spend the remaining time on mobility, rolling out, or stretching.

Saturday:

Closed for the OSU Homecoming Parade

WODs 231015 - 231021

 10/15-10/21

Monday:

Strength:

Power Clean

5x5@85% +/- 10 lbs

Back Squat

5x5@65% +/- 10lbs

Rest 2 minutes between sets

WOD:

3 Rounds For Max Reps At Each Station

1 Minute: Row, Calories

1 Minute: Thrusters (75/55)

1 Minute: Pull-ups

Rest 1 minute between rounds

Tuesday:

Strength:

Shoulder Press

5x5@75% +/- 5lbs

WOD:

Complete as many rounds as possible in 10 minutes of:

10 Power Snatches (95/65)

10 Burpees

Wednesday:

Strength:

Back Squat

5x5 @75% +/- 10lbs

Power Clean:

5x5 @65% +/- 10lbs

Rest 2 minutes between sets

WOD:

21-15-9 rep rounds for time:

Dead-lift (185/105)

Toes To Bar

25 Double-unders after each round

Thursday:

Strength:

Shoulder Press

5x5 @85% +/- 5 lbs

Rest 2 minutes between sets

WOD:

21-15-9 reps for time of:
Bar Facing Burpees
Overhead Squats (95/65)
Chest-to-bar pull-ups

Friday:

Power Clean

5x5 @75% +/- 10lbs

Back Squat

5x5 @85% +/- 10lbs

Rest 2 minutes between sets

WOD:

4 minutes Air Bike For Max Calories

Saturday:

Strength:

Shoulder Press

5x5 @65% +/- 5lbs

Rest 2 minutes between sets

WOD:

Partner Workout

For time:

Run 800 m

150 Push-ups

100 Chest To Bar Pull-ups

75 Toes To Bar

Run 800 m

Complete all exercises before moving on to the next, one partner works at a time. Both partners must run together.