wods

Tuesday April 17, 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 5-5-3-3-3

Hang power clean 3-3-2-2-2

WOD:

50 strict press (115/75)

50 aab calories

50 burpees

50 ball slams (40/25)

50 sandbag lunges (45/35)

Run 250 meters after completing each exercise.

For time.

Monday April 16, 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 5-5-3-3-3

WOD:

10 pull ups

15 back squats (135/95)

20 abmat sit ups

25 double unders

4 rounds for time!

Thursday April 12, 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 5-5-3-3-3

30 dips

Back rack lunge steps 3x10

WOD:

40-30-20-10

Ring push ups

Wall balls (20/14)

AAB calories

Do 10 tire flips after each round.

For time!

Wednesday April 11, 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 5-5-3-3-3

Straight leg deadlifts 3x10

Weighted pull ups 5-5-5-5-5

WOD:

Run 1 mile AFAHP

Then, 21-15-9 of:

Deadlifts (225/145)

Lateral burpees

Post mile time and total time.  

Tuesday April 10, 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 5-5-3-3-3

Hang power cleans 3-3-2-2-2

WOD:

Run 200 meters with sandbag (45/35)

2 rope climbs

4 hang power cleans (135/95)

8 shoulder to overhead (135/95)

16 sledge hammer swings (16/10)

6 rounds for time.

Monday April 9, 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 5-5-3-3-3

WOD:

3,6,9...

Front squats (155/115)

V ups

Box jumps (24/20)

AMRAP 20 minutes

Friday April 6, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 ghd sit ups

10 back extensions

10 squats

Strength:

Power cleans 5-5-3-3-3

WOD:

18 minute EMOM

Minute 1:  8 squat cleans (135/95)

Minute 2:  12 bar facing burpees

Minute 3:  30 double unders

 

Thursday April 5, 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 5-5-3-3-3

30 dips

Back rack lunge steps 3x10

WOD:

20 calorie row

20 true push ups

20 dumbbell snatches (50/35) (alternating)

20 military sit ups

20 box jumps (20 inch)

5 rounds for time.

Wednesday April 4, 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 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

Weighted pull ups 5-5-5-5-5

WOD:

10 down to 1 ladder

Deadlifts (245/165)

AAB Calories

Wall balls (20/14)

Pull ups

For time!

Tuesday April 3, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5-5-3-3-3

Hang power clean 3-3-2-2-2

WOD:

Run 1 mile AFAHP

Then, AMRAP of:

5 dumbbell burpee push press (50/35)

10 horizontal pull ups

15 ghd sit ups

20 walking prisoner lunge steps

30 minutes.

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