Wednesday 9/30/20 Warm up: group followed by Sally to?? Strength: Emom 12 20 alt seated Db shoulder press 20/10 20 alt db curls 20 Russian twists w/db Partner wod: Amrap 10 with a buy out. 20 db thrusters 20/10 16 goblet squats 20/10 12 T2b / Knee raises 2min. rest then 2000m row switching every…
Tuesday 9/29/20 Warm up: group 3 rds. 8 air squats 10 jumping jacks 8 push ups :30 handstand hold/plank Strength: back squats From rack, warm up to 60% of your 1rm. then 5×3 building. Wod. 4rds for time. 10 kb swings 53/35# 15 box jumps/step ups 24/20″ 20 abmat sit ups Note: Depending on air…
Monday 9/28/20 Warm up: dynamic. Skill/Strength: review wod. Wod: Teams of 2 for time. 2 up to 10 by 2’s. Hang power snatch 200m run Hang power clean 200m run Back squats 200m run Med ball sit-ups against wall 200m run Rx 75/55 Rx+ 95/65 A does 2 reps then B does 2 reps and…
Teams of three: deck of cards
Thee teammates work to complete two decks.
♥️ wall balls
♦️ KBS 53/35
♠️ push ups
♣️ nasties (or alt. lunges)
Jokers: 400m run together
Face cards are valued at ten. Aces are valued at eleven.
Part A: cardio
1 mile run for time
WOD: as many reps as possible
You will have two two-minute rounds to complete as many reps as possible in a given movement. You will have one minute rest between rounds.
First movement: Back squats 45/35
Second movement: Strict presses 45/35
Last movement: Double-unders
Wednesday 9/23/2020 Warm up: dynamic + PVC mobility 3rds. 5 jumping jacks 5 squat jumps 5 med ball cleans 5 push ups Skill/strength: Cleans 20-25 min. review and work up to a heavy single heavier then what you will use for today’s wod. This is a skill builder so take your time while gradually building.…
Tuesday 9/22/20 Warm up: dynamic Skill/Strength: EMOM 12 10 wall balls 20 alt. DB curls 20/10 20 Russian twists w/db Wod: Amrap 20 In teams of 2 or 3. Pull ups- Ascending by 1’s per teammate followed by 3 tire flips after each round of pull ups. Note:One teammate works at a time for pull…
Strength: 5 rounds
3 strict presses @75-80%
:30 handstand hold
5 hand-release push ups
Rest for 60-90 seconds
WOD: Two 9 minute rounds. 2 minutes rest between rounds.
Complete 50 burpees as fast as possible
With remaining time, row for meters
Score per round is total meters
3 one minute rounds of max double-unders
Teams of 2
10 alternating lunges
10 leg lifts
10 push ups
Score is total rounds completed. Switch when B completes all 150 singles.
Part A: partner 1 mile run for time
WOD: teams of two complete:
200 wall balls
200 wall ball cleans
200 sit ups