Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: 6 rounds for time 12/10 cal row 10 front rack double dumbbell lunges 30 sec rest after each round (18 min cap) Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Recovery: 90 sec couch stretch See week program...
Strength: OHS E2M 3-3-3-2-2-2 12 min WOD: 18 min AMRAP 7 Power Snatch (115/75) 14 Push-ups 24 Air squats 1 Rope Climb (15ft) *100 m MB carry every 3min (start at 3 min mark) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
8:30 am Lite N Tite A: 90 sec on/90 sec off- 5rds 10 Alternating DB/kb Power Snatch @ 60/45 then, DU for reps (switch off with partner, one works while the other is on the rest interval) -Rest 5 min- B: Every 3 min for 15 min Run 100 m 10 burpee box...
Strength A: EMOM 8 Power Snatch 3-3-2-2-1-1-1-1 Start at 65-70% and increase as desired Strength B: Wendler Deadlift Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP 14 Box jumps 24/20” 14 Pull-ups Lv1: 14 jumping pull-ups/ 7 banded Lv2: 7 pull-ups (unassisted ) Lv3: 14 pull-ups...
Wendler Push Press Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 1 min On/Off for 8rds (share with partner if necessary) 1 min to complete: 5 Shoulder to overhead @ 115/75 then, Row for Calories in remaining time Rest 1 min Increase 10# total each round....
Strength A: EMOM 8 Hang Clean 3-3-2-2-1-1-1–1 (Start @ 65-70% and increase from there) Strength B: Wendler Back Squat* Week 1 (10 min) % based on 90% of 1RM 65% x 5 75% x 5 85% x Max Reps *This is our first week of the “Wendler 5-3-1” strength cycle. We will be doing it for...
WOD: Every 5 min for 7 rounds: 9/7 cal bike/ski/row 6 weighted Pistols 3 Thrusters 1 50ft Handstand Walk / 3 Wall Walks Lv1: 95/65 Lv2: 30/20, 125/85 Lv3: 50/35, 155/105 -Hold kb/db goblet style for weighted pistols (3 each leg) -Switch up which machine you use for each round. (Find someone to...
Strength/Skill Pull- up Complex 5x: 5 pull-ups + 4 K2E + 3 C2B +2 T2B + 1 BMU Scale: 5 jump pulll-up+ 4 dead hang knee raises+ 3 jumping C2B+ 2 Knees as high as possible+1 neg pull-up rest 2 min btwn sets WOD: 5 rounds for time of: 5 Deadlifts,...
Warm up: 100 singles, ankle circles, spider lunge then: 5 min max DU with penalty Lv1: no penatly Lv2: 3 Wall balls 20/14 Lv3: 10 Wall Balls 25/20 Strength: 2 Push Press + 1 Push Jerk E2M for 10 min WOD: “Death by Clean and Jerks” Min 1: 1 C&J Min 2: 2...
8:30 am Lite N Tite 5 min stations/ 15 sec rotation- 1x each station- for total reps. -Ski Erg Calories -Sled Push (45/15) -Row Calories -DB Clusters -Bar MU/ Burpee Pull-ups -Assault Bike Calories *Share work with partner as desired, only one partner works at a time. * 9:30 and 10:30...