WOD

WOD Monday 8-10-20

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Lifting: Deadlift @80% Every :90 2 reps for 7 sets Set 8 = 3 reps WOD: 3 rounds for time of: 25/20 Assault Bike Calories 30 Single Dumbbell Reverse Lunges, 50/35 lbs 100 Double Unders * 16 minute Cap   Accessory: 3 sets 10 Db Z press ea arm 10 Db curls ea arm 10 […]

WOD

Power Hour 8-10-20

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Back Squat 4×5 at 75% – 80% ¬†Finisher 4 sets :30 on- :30 rest kb hollow flutter kicks alt. jump lunges on 45 # plate Chinese plank

WOD

Saturday 8-8-20

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For time: 2 rounds of: 150 Double Unders Row, 500/400 m — then — 75 Deadlifts, 225/155 lbs 75 Toes-to-bars Teams of 2- Buy in: 1 starts at double unders 2 starts at row then switch to complete the 2 rounds INTO- 75 deadlifts (partner holds HS hold OR DL hold) 75 TTB ( partner […]

WOD

WOD Friday 8-7-20

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Partner WOD: 10 rounds for time of: 21/15 Row Calories 15 Power Snatches, 95/65 lbs 9 Box Jump Overs, 24/20 in Teams of 2- Alternating full rounds (5 rounds each will complete the wod) Scaled Version: 5 rounds ea 15/12 Calorie row or bike 10 Power Snatch (95/65) 7 Box Jump Overs (24/20) ** if […]

WOD

Wod Thursday 8-6-20

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Lifting: Deadlift 8×2 @80% Lift every :90 seconds WOD: As many reps as possible in 12 mins of: 5-10-15-20-15…..etc Wall Ball (20/14) DB Renegade Row (50/35) … Continue adding 5 reps each round to each movement until time expires. Accessory: 3 sets 15 deficit push ups :40 squat hold

WOD

WOD Wednesday 8-5-20

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Lifting: Floor Press 8×2 @80% Every :90 seconds WOD: For time: 50/40 Row Calories 40 AbMat Sit-ups 30 Chest-to-bar Pull-ups 20 Dumbbell Facing Burpees 10 Single Arm Dumbbell Overhead Reverse Lunges, 50/35 lbs EA side Subs: C2B= pull up/ jumping pull up/ ring row/ bent over row OH rev lunges= goblet hold reverse lunges/ bodyweight […]

WOD

Power Hour 8-5-20

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Bench Press 5×5 at 75% 1RM Finisher: 3 rounds; 100 ft double kb front rack carry 20 dbl russian kb swings 10 dbl kb shoulder to overhead 10 alt kb bent over rows

WOD

WOD Tuesday 8-4-20

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Lifting: 8×2 @80% Complete 1 set every :90 seconds Use the same weight for all sets WOD: 5 rounds for time of: 50 Double Unders 10 Dumbbell Thrusters, 50/35 lbs Accessory: 3 Sets 3 KB turkish get ups (each side – light/moderate) 10 Single Arm Kettlebell RDL (each side) 15 weighted single leg glute bridge […]

WOD

Wod Monday 8-3-20

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Complete as many rounds as possible in 10 mins of: 3 Power Cleans, 185/125 lbs 6 Strict Handstand Push-ups 9 Toes-to-bars * subs: Strict hspu= seated db Z press/ box scale / or tri pod on ground TTB= v up or alternating V up- or hanging knee raises WARM UP 8 min AMRAP :30 high […]

WOD

Power Hour 8-3-20

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Deadlift 5×3 at 75% 1RM Rest as needed between sets. Finisher : Kb hell 5 rounds: :45 Russian heavy kbs :45 plank hold Cash out: 50 banded hammy curls