Tuesday, 10/2/18
WOD
For Time:
200 Double Unders
2k Bike
200’ Dumbbell Walking Lunge (50#/35#)
Core Strength
3 Sets:
15 V Ups + 15 Tuck Ups
*Rest 1 minute between sets
Monday, 10/1/18
Strength
10 minutes to work up to a heavy one rep snatch
WOD
For Time:
10-1
Squat Snatch (95#/65#)
*3 Bar Muscle Ups or 6 Pull Ups after each round
Friday, 9/28/18
Strength
8 Minute EMOM:
3 Overhead Squats
WOD
2 Rounds:
50 Calorie Row
25 Handstand Push Ups
Thursday, 9/27/18
WOD
For Time:
10-8-6-4-2
Strict Pull Ups
*Start every round with 150m Farmers Carry (53#/35#)
Wednesday, 9/26/18
WOD
For Time:
40 Calorie Bike
30 Deadlifts (185#/135#)
20 Bar Facing Burpees
Rest 5 Minutes
20 Bar Facing Burpees
30 Deadlifts (185#/135#)
40 Calorie Bike
Tuesday, 9/25/18
Accessory Work
3×8 Seated Box Jumps
WOD
9 Minute AMRAP:
30 Air Squats
1 Rope Climb
*Add 1 rope climb every round
Monday, 9/24/18
Strength
8×1 Split Jerks
*Increase weight each set
WOD
3 Rounds:
400m Run
21 Toes to Bar
12 Shoulder to Overhead (155#/105#)
Friday, 9/21/18
WOD
21-15-12-9-6-3
Front Squats (135#/95#)
Chest to Bar Pull Ups
Bar Facing Burpees
Thursday, 9/20/18
WOD
Teams of 3…
For Time:
1200m Run
900′ Sled Push (70#/45#)
1200m Run
Wednesday, 9/19/18
Skill
10-20-30-40-50-40-30-20-10
Double Unders
WOD
4 Rounds:
3 Minutes On/3 Minutes Off:
15/10 Calorie Bike
10 Right Arm Dumbbell Hang Clean and Jerk (50#/35#)
15/10 Calorie Bike
10 Left Arm Dumbbell Hang Clean and Jerk (50#/35#)
*start where you left off in the previous round