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wods

Thursday August 23, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5x5

30 dips

WOD:

3 box jumps (30 inch)

20 true push ups

16 sledge hammer swings (16/10)

25 meter walking lunge with plate overhead (45/25)

Run 250 meters

5 rounds for time.

 

Wednesday August 22, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat  sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5x5

Straight leg deadlifts or good mornings 3x10

WOD:

8 sumo deadlifts (205/135)

50 meter prowler push (45/35)

8 kettle bell rows per side (70/45)

Row 250 meters

AMRAP 18 minutes

Tuesday August 21, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5x5

WOD:

Run 1 mile AFAHP 

Then, 4 rounds of:

5 burpee pull ups

10 shoulder press (105/75)

15 kettle bell swings (53/35)

Run 100 meters with sandbag (75/50)

1 caving ladder climb

Post mile time and total time.

Monday August 20, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5x5

WOD:

1 up to 10 ladders

Fronts squats (145/105)

Heel claps

Clapping push ups

Accumulate 50 calories on the bike sometime during the WOD.

For time.

Wednesday August 8, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5x5

Straight leg deadlifts or good mornings 3x10

WOD:

10 down 1 ladder

Double reverse grip deadlifts (185/135)

2 for 1 wall balls (20/14)

Row 300 meters after each odd round.

For time!

Tuesday August 7, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5x5

Power clean 5x5

WOD:

9 dumbbell push press (50/35)

9 sumo deadlift high pulls (95/65)

9 rope grip pull ups

9 calorie bike

AMRAP 20 minutes

Must do a 250 meter overhead barbell carry (95/65) sometime during the WOD.

Monday August 6, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5x5

WOD:

100 meter prowler push (45/35)

8 box jumps (24 inch)

12 front squats (135/95)

16 ghd sit ups

20 kettle bell rows (70/45) (10 per side)

4 rounds for time!

Wednesday August 1, 2018

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5x5

Straight leg deadlifts or good mornings 3x10

WOD:

3, 6, 9, 12...

Deadlifts (185/135)

Ball slams (40/25)

Jumping lunges/per side

AMRAP 17 minutes!

 

Wednesday July 25, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 wall balls 10 abmat sit ups 10 back extensions Strength: Shoulder press and deadlift Do 1x10 warm up set and 3x10 or 3x12-15 working sets WOD: 8 chest to bar pull ups 12 deadlifts (225/150) 30 double unders AMRAP 17 minutes

Tuesday July 24, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Bench press and back rack lunge steps Do 1x10 warm up set and 3x10 or 3x12-15 working sets WOD: 100 true push ups 80 prisoner lunge steps 60 4 count mountain climbers 40 calorie row 20 strict toes to bar Sometime during the wod do a 250 meter prowler push (45/35) For time!

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