04 Oct TUESDAY, OCTOBER 5TH
A. Every 90 sec x 10 sets (15 min) Bear Complex For quality Start at Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 And stay or increase as desired B. 20 rep Back Squat (week 1 of 4) @ 60% -1 attempt -only...
WOD Blog
All in.
03 Oct MONDAY, OCTOBER 4TH
“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders ...
02 Oct SUNDAY, OCTOBER 3RD
A. Every 90 sec x 4 sets Clean HP + HPC + FS + PP @ 50% B. Every 90 sec x 4 sets Power Clean + FS + PJ @ 60-70% C. Every 90 x 8...
01 Oct SATURDAY, OCTOBER 2ND
A. Every 90 sec x 4 sets 1 Snatch high pull + 1 Hang power snatch + 1 OHS @ 50% B. Every 90 sec x 4 sets 1 Power snatch + 1 OHS @60%+ C. EMOM...
30 Sep FRIDAY, OCTOBER 1ST
WOD: EMOM 30 (5 rounds) -HS walk for max distance or 20- 30 sec HS hold on wall -100ft Sled push -100ft Dbl KB farmer carry -20-30 sec Lsit on rings -30 sec goblet squat hold...
29 Sep WEDNESDAY, SEPT 30TH
Strength re-test: Max reps of unbroken pull-ups WOD: 15 min AMRAP 5 Burpee pull-ups 10 Double DB/KB deadlifts 15 V-ups PEEK into the WEEK...
28 Sep WEDNESDAY, SEPT 29TH
Strength: Split Jerk Every 2 min, from rack (9 sets) 5-5-5 @ 60% 3-3-3 @ 70-75% 1-1-1 80-90% Not finding a max, but practicing technique at a heavy load WOD: For time: 50 Strict HSPU 20 DU penalty every time you...
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...
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...