12.3.22 WOD
Teams of 2 SqT clean + hang SqT clean + FS + Jerk In 14 min Rest 2-3 10 min amrap alt rds 4 strict pull-ups 8 alt db snatch 12 goblet squats with DB Rest 2-3 AFAP 75/60 cal bike 75 OH lunge 50 hang power snatch 115/83 50 OHS
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12.2.22 WOD
5 Rounds: Min. 1) 12/9 Cal Assault Bike Min. 2) 3 Deadlifts (Build) Min. 3 ) 12/9 Cal Row Min. 4 ) 5 Bench Press (Build) Min. 5 ) 30-50 Double Unders Min. 6 ) 10 Burpees Min. 7) REST *instead of Building in weight, is doing max reps for 40sec. at a medium effort…
12.1.22 WOD
20min. to complete 4 Total Working Sets of: 3 Heavy Front Squats immediately into; 2-3 Heavy Cleans Rest 2min Between Sets *The 3 rep front squat is as heavy as possible without failing a rep Then… 18:00 amrap 15 ring row 50 sit ups 15 cal machine 50 sit ups 15 heavy kbs
11.30.22 WOD
Then… For Time 1000m Row (for time) Immediately into… 20 Devils Press 5 Wall Walks 40 Box Jump Overs 5 Wall Walks 80 Wallballs (10ft) 5 Wall Walks 40 Box Jump Overs 5 Wall Walks 20 Devils Press Time Cap: 22 Minutes
11.29.22 WOD
3 Sets 2 Wall Walks / 4 HSPU 5 Double DB Hang Power Clean and Jerk (start light and increase the weight with each set) 5 Dumbbell Push Press 150m row/ 6 Cal Bike -walk 60 sec- then.. 1-1/4 Barbell Strict Press; 6,6,6,6; rest 90sec-2mins between sets 1-1/4 repetitions are great for working on sticking…
11.28.22 WOD
:30 Row 10/10 band kick backs 10/10 band walks FWD/BKWD 8/8 BSS 10 good mornings Then.. Back Squat 10 reps x 4 sets @ 30X1 keep all efforts between 50%-60% 1RM Superset with… BB Stiff Legged Deadlift x 10 reps @30X1 Then.. For Time: AFAP 15-12-9-6-3 Dumbbell Hang Squat Clean Toes to bar/ Weighted Hanging…
11.27.22 WOD
For Time: 25 Calories of choice (Bike, Row, or Ski) _ 50 Russian KB Swings 53/35 25 Calories of choice _ 75 Mountain Climbers 50 Russian KB Swings 53/35 25 Calories of choice _ 100 Bodyweight Lunges (L+R= 2 reps) 75 Double Unders 50 Russian KB Swings 53/35 25 Calories of choice _ 125 Sit-Ups…
11.26.22 WOD
Squat Clean Ladder: 1 Squat Clean at 50% every 30 seconds x 5 RoundsRest 1min. and change weights1 Squat Clean at 55% every 30 seconds x 5 RoundsRest 1min. and change weights1 Squat Clean at 60% every 30 seconds x 5 RoundsRest 1min. and change weights1 Squat Clean at 65% every 30 seconds x 5…
11.25.22 WOD
5 rds 15 db bench press 50/35’s 12 Weighted sit-ups 15/12 cal Row 10 db box step overs 50/35’s 35 double unders Rest 2-3 min btwn
11.24.22 WOD
21-15-9 kb swings 70/53 burpees (jump over KB) *21/21/21/21/15/15/15/15 etc *alt athletes rest til 10 min mark amrap 6 5 t2b 10 goblet hold lunges (70/53) *alt rounds. 1 finishes Round then next etc rest til 20 min mark then, 3 rds for time, 50 wall ball 45 OHS 96/65 40hang power clean 30 alt…