10.9.22 WOD
3 sets 21-15-9 Cal Row / ski Cal Bike -Rest 18-12-6 THEN Arms special
35min. Running Clock… 100/70 Cal Assault Bike 100 Alt. DB Snatches 100 Cal Row 100 DB Deadlifts 100 Double Unders (Each) 100 Toes-To-Bar 100m run In remaining time, complete as many 100m sprints as possible. You go, I go style.
Back Squat 5×5 @70% Hang Power Clean 5×2 Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority. THEN.. 4 Rounds: 1min. of Max Barbell Overhead Squats 1min. of Max American KB Swings 1min. of Box…
35 min AMRAP: 15/12 Cal bike 30 Wall balls 15 Pushups 30 Lunges (rx+ jumping lunges) 15 Cal row 30 Sit-ups 15 Inverted BW Row Then.. 4 Rounds with a running clock :30 sec front plank :30 sec rest :30 Flutter kick in a hollow hold :30 sec rest :30 sec V-ups 1:00 rest
Weeks schedule will look like this: Monday – Front Squat + Olympic Lifting Tuesday – Snatch + Conditioning Wednesday – Cardio Specific Thursday – Back Squat + Olympic Lifting Friday – Bench Press + Deadlift Saturday – Team Workout Sunday – Fun day. Coaches special 2 rounds: 5 Airs squats 5 BB good mornings 5…
Weeks schedule will look like this: Monday – Front Squat + Olympic Lifting Tuesday – Snatch + Conditioning Wednesday – Cardio Specific Thursday – Back Squat + Olympic Lifting Friday – Bench Press + Deadlift Saturday – Team Workout Sunday – Fun day. Coaches special Front Squat 5reps 70% of your 1 rep for ALL…
30min… Row 200m 10 Side Plank Hip Taps Right 10 Side Plank Hip Taps Left Bike 15/12 cal :30 Hollow body hold 75 Single Unders then.. For Quality 75 Narrow Grip DB Floor Press 75 Narrow Grip DB Bent Over Row 50 DB Grip JM Press 50/arm DB Hang Clean High Pull 100 DB Russian…
35min. to finish… 60-50-40-30-20-10 Cal Assault Bike Push Jerks 135/95 V-Ups Back Squat 135/95 American KB Swings 70/53 Teams of 2. Only 1 person works at a time.
Snatch warm-up then.. 400m row 15 hang power snatch 15 box jumps 24/20 *step down 15 t2b 15 OHS 15 up downs Rest 2:30 minutes x 4
General warm up Then.. EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Deadlifts 225/155 or 60% EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Bench Press 135/75 or 60% Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 or 80% EMOM x 4min. 60 Double Unders EMOM x…