WOD

WOD Thursday 10-29-20

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Every 4 mins for 20 mins do: 12 Toes-to-bars 12/10 Assault Bike Calories 12 Wall Balls, 20/14 lbs 12 Burpees Target time each set: 2:15-2:45 Time cap each set: 3:00

WOD

WOD Wednesday 10-28-20

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Lifting: 10 mins to find a single heavy Snatch -Look to reach a Heavy Single in 5-8 sets -Rest at least 1:00 between lifts -Make sure to make smooth calculated jumps with weight -If Max is reached early and time is still left within the session have drop weight to 70% and hit 2-3 singles. […]

WOD

Power Hour 10-28-20

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Bench Press 5×5 at 72% Shoulder Press 5×4 at 72% Incline Dumbbell Fly 12-12-12– set Dumbbell Pull Over 12-12-12– Alternating Dumbbell Hammer Curl 20-20– Band Tricep Push Down 20-20–

WOD

WOD Monday 10-26-20

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Lifting: 12 minutes to complete: Back Squat 1×5 @65% 1×5 @75% 1×5+ @85% WOD: Complete as many rounds as possible in 12 mins of: 20 Push Press, 75/55 lbs 30 Air Squats

WOD

Power Hour 10-26-20

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Back Squat 5×5 at 72% Front Squat 5×4 at 72% Lunge Good Morning 12-12-12-12- Hanging Leg Raise 8-8-8-8- Weighted Plank Hold 40-40-40-40-

WOD

WOD Saturday 10-24-20

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Partner Mash Up Teams of 2 Complete as many rounds as possible in 15 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats 1 Clean & Jerks each ( 185/135 lbs) Rest 3 mins Amrap 1- Teams may attack the round of Cindy however they like- Share reps, alternate movements, etc… Each team mate must […]

WOD

WOD Friday 10-23-20

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” Aweful Annie” For time: 50 Double Unders 50 Stick Sit Ups 5 Cleans, 275/185 lbs 40 Double Unders 40 Stick Sit Ups 4 Cleans, 275/185 lbs 30 Double Unders 30 Stick Sit Ups 3 Cleans, 275/185 lbs 20 Double Unders 20 Stick Sit Ups 2 Cleans, 275/185 lbs 10 Double Unders 10 Stick Sit […]