WODs

Tuesday October 23rd, 2018

Every 5 minutes for 5 sets:
run 400m
max Bench press (185/115)
max strict pull ups

Then:
3 sets not for time of:
pec stretch :30-:45
12-15 band pull aparts

Monday October 22nd, 2018

 
Strength/Skill:
Romanian Deadlift x 10
Strict TTB x 10
rest 90 sec x 4 sets
 
Workout:
For time:
3,6,9,12,15,18,21
Kettlebell Swing (70/53)
25 Double Unders between each round

Saturday October 20th, 2018

-5 rounds with a partner-
20 Thrusters 95/65
20 Row calories
30 Burpees
30 Australian pull ups
- partners must split work evenly

Friday October 19th, 2018


Strength/Skill:
- Power snatch x 2 Every 90 sec for 7 sets

Workout:
20 minute amrap of:
6 Dball/sandbag to shoulder Heavy
12 box jump/step ups
400m run

Wednesday October 17th, 2018

Strength/SKill:
3 sets of:
L-sit practice (accumulate :30)
KB Deadbug x 10 slow controlled reps each side

Workout:
3 rounds for time
20 russian twist
40 Bike Cals
50m Sled push grind pace
100 Double Unders

Tuesday October 16th, 2018


Strength/Skill:
- SA DB Split jerk - build to a tough set of 2 each arm

Workout:
- 15 minute amrap of -
3 Clean and Jerk (185/125)
5 Strict CTB Pull Ups

Monday October 15th, 2018

Strength/Skill:
- Front squat -
Build to today's tough set of 3 with a 1 second pause at the bottom in 15 minutes
 
Workout:
- 5 rounds for time of -
10 KB Goblet power clean
10 KB Goblet lunge
10 supine leg lowering
10 row calories

Saturday October 13th, 2018


30 minute amrap of:
10 TTB
20 DB Snatch
800m run
20 DB Thruster
10 pull ups
- partners can break up reps as desired

Friday October 12th, 2018

Strength/Skill:
-Squat clean and Split jerk
build to todays tough perfect single in 12 minutes

-Bent over barbell row build to todays tough set of 6 in 10 minutes

Workout:
4 sets of:
5 burpees AFAP
:20 hard/fast effort Sled sprint
- rest to full recovery (2-4 minutes)