Wednesday, 10/6/21
WOD
“Lane”
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (135#/95#)
Max Unbroken Handstand Push Ups
*Rest As Needed Between Rounds
Tuesday, 10/5/21
WOD
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
Stamina
16 Rounds For Calories:
:10 Calorie Row or Bike
:20 Rest
Monday, 10/4/21
Strength
8:00 Build to a Heavy 2 Rep Touch N Go Power Clean
WOD
12 Minute AMRAP:
9 Deadlifts (115#/85#)
6 Burpees
3 Power Cleans
Friday, 10/1/21
WOD
6 Rounds For Time:
24/18 Calorie Bike
12 Box Jump Overs (30″/24″)
*You may touch the top of the box with your hands
Midline Skill
With a Partner:
100 Med Ball Sit Up Tosses (50 Each)
Wednesday, 9/29/21
WOD
5 Minute AMRAP:
5 Single Arm Kettlebell Swings (Each Arm) (53#/35#)
10 Up Downs to Plate (45# Plate)
Rest 3 Minutes
4 Minute AMRAP:
10 Russian Kettlebell Swings (53#/35#)
10 Up Downs to Plate (45# Plate)
Rest 3 Minutes
3 Minute AMRAP:
Max Distance Kettlebell Carry (53#/35#)
Accessory Work
3 Sets:
20 Alternating Single Leg Deadlifts
10 Single Arm Bent Over Rows (Each Arm)
30 Second Single Arm Kettlebell Front Rack Hold (Each Arm)
Tuesday, 9/28/21
WOD
5 Rounds For Time:
500m/450m Row
*After each row perform 2 double unders for each row pull taken to complete 500m/450m
Midline Skill
Accumulate:
2:00 L Sit Hold
50 V Ups
Monday, 9/27/21
Strength
On a 6:00 Clock:
Build to a Heavy Set of 3 Push Press
WOD
For Time:
50-30-20
Thrusters (65#/45#)
Pull Ups
Friday, 9/24/21
WOD
For Time:
30 Muscle Ups
Midline Skill
Accumulate 50 Hanging Leg Raises on Rings
*Every Break Perform 10 Dumbbell Hang Cleans