wods

Friday November 9, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Hang power cleans 5-5-3-3-3

WOD1:

21-15-9

Hang power cleans (115/75)

Wall balls (20/14)

WOD2:

15-10-5

Sandbag G20 (50/35)

Box jumps (20 inch)

Burpees

 

Thursday November 8, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

5 L pull ups

10 goblet squats (70/53)

15 v ups

Run 400 meters

AMRAP 25 minutesĀ 

Wednesday November 7, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Shoulder press and deadlift

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

8 dumbbell power clean to push press (50/35)

10 aab calories

12 sumo deadlift high pulls (95/65)

100 meter farmers/pinch carry M(70/35) W(45/25)

5 rounds for time.

Tuesday November 6, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

15 calorie row

15 hand release push ups

15 kb swings (53/35)

15 ghd sit ups

15 overhead plate lunges (45/35)

AMRAP 20 minutesĀ 

Monday November 5, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Squat clean and jerk 3-3-2-2-2

Or Thruster 5-3-2-2-2

WOD:

5 squat clean thruster (95/65)

8 pull ups BK

11 burpees

Run 250 meters

5 rounds for time!

Friday November 2, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 wall balls

Strength:

Hang power clean 5-3-1-1-1-1

WOD:

"Fight Club"

1 minute thusters (95/65)

1 minute power cleans (95/65)

1 minute box jump overs (24/20)

1 minute pull ups

1 minute AAB calories

1 minute rest

3 rounds for total reps.

Wednesday October 31, 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: Shoulder press and deadlift 1x10 warm up, 3x10 or 3x12-15 working sets WOD: 20-15-10-5 Double reverse grip deadlifts (185/135) Bar facing burpees Run 200 meters with slosh pipe (45/35) after each round.

Tuesday October 30, 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 and back rack lunge steps 1x10 warm up set, 3x10 or 3x12-15 working sets (per leg) WOD: Bike .2 miles 8 rope grip pull ups 12 front rack lunge steps (95/65) (alternating legs) 16 ring push ups 20 sledge hammer swings (16/10) 4 rounds for time.

Monday October 29, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 wall balls 10 abmat sit ups 10 back extensions Strength: Squat clean and jerk 3-3-3-3-3 Or Thruster 5-5-3-3-3- WOD: 7 one arm dumbbell thrusters per side (50/35) 7 heel claps 7 box jumps (24/20) 10-20-30 meter shuttle run (20/14) AMRAP 18 minutes

Friday October 26, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 abmat sit ups 10 back extensions 10 squats Strength: Hang power clean 5-3-1-1-1-1 WOD: Row 250 meters 6 hang power cleans (135/95) 12 pull ups 16 burpees 20 kb rows (70/45) 5 rounds for time. 30 minute cap.

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