27 Sep TUESDAY, SEPT 28TH
Skill/Warm: Rowing Drills Strength: 10 min to build up to 75% of 1 RM back squat (or a heavy 6 rep) WOD: For time: 50/40 Cal row 30 Back Squats @ 75% PEEK into the WEEK...
WOD Blog
All in.
26 Sep MONDAY, SEPT 27TH
WOD: 5 rounds for time: 400m run 30 Sit-ups 20 Hand-release Push-ups PEEK into the WEEK...
25 Sep SUNDAY, SEPT 26TH
Running timer, every 2 min for 30 min A. Power Clean @ 75-80% 5-5-3-3-3 B. Squat Clean @ 85-90% 2-2-1-1-1 C. Clean Pull @ 100% + 3-3-2-2-2 *Testing 1 rm Snatch and C&J next week. Go heavy today, but quality reps...
24 Sep SATURDAY, SEPT 25TH
Partner WOD: 20 min AMRAP 50 Push Press, 95/65 20 Synchro Toes-to-bar 40 Push Jerks, 135/85 20 Synchro Burpees 30 Split Jerks, 155/105 200m Partner run (together) Lv1: 45/35, 65/45, 75/55 Lv2: 75/55, 115/75, 135/85 -Share BB reps, one person...
23 Sep FRIDAY, SEPTEMBER 24TH
Strength: A. Every 90 sec x 4 sets @ light 1 Snatch balance + 1 OHS B. Every 2 min x 5 sets Overhead Squat 3-3-3-3-3 WOD: 7 min AMRAP 14 Pistols 28 Double Unders Scale options: 8 pistols 8-12 DU, or 56...
22 Sep THURSDAY, SEPT 23RD
Skill: -Kipping pull-up -KB Hang Snatch WOD: 1 min stations for max reps x 5 rounds -Wall Balls -C2B pull-ups -Bike cal (indoors)/ shuttle runs (outdoors) -KB Hang Snatch (53/35) -Rest PEEK into the WEEK...
21 Sep WEDNESDAY, SEPT 22ND
Strength: Good mornings 8-8-8-8 Rest 90 sec between sets *Keep weight light/moderate Benchmark WOD: “Christine” 3 rounds for time 500m row 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20" PEEK into the WEEK...
20 Sep TUESDAY, SEPT 21ST
Strength: 6 x 5 reps Weighted Ring-Dips Rest 90 sec between sets WOD: Indoors: 12 min AMRAP 1-2-3-4-5 Rope Climb Wall walk Start back at 1 after completing round 5 Outdoors: 12 min AMRAP 6-8-10-12-14 K2E 1-2-3-4-5 Wall Walks Start back at beginning after completing 5...
19 Sep MONDAY, SEPT 20TH
Skill: 5 rounds, alternating -5 seated box jumps at high -20-30 sec L-hang hold (reverse grip) WOD: For time 15 Front Squats 15 Burpee Box Jump Overs 24/20" 20 Back Squats 20 Burpee Box Jump Overs 15 Front Squats 15 Burpee...
18 Sep SUNDAY, SEPT 19TH
A. Every 90 sec x4 Snatch High Pull + Hang Power Snatch+ OHS @50-60% B. Every 90 sec x 4 Power Snatch + Hang Squat Snatch 60-65% C. Every 2 min x 5 sets 3 Snatch @65-75% D. Every 2 min x...