Category: WOD
Thursday September 20, 2018 'Thursday WOD'

Strength: Mobility and Handstand walking tech. work

Workout: 12 Minute CAP.

42-30-18-12 Russian KB Swings

10ft. Handstand walk or 3 Wall walks

21-15-9-6 Assault Bike Calorie

 

Extra Credit:

Hammer Curls 3×10

DB Bent Rows 3×10

 

Tuesday September 18, 2018 'Wednesday WOD'

Strength: Back Squats 4×4 + 30 Plate Twist

Workout: For Time

“Sprint Chipper”

600m Run Buy in

50 Sit ups

50 Air Squats

50 Push ups

25 Sit ups

25 Air Squats

25 Push ups

 

Monday September 17, 2018 'Tuesday WOD'

Strength: “For Quality”

10-8-6-4-2 Strict Press **Add weight throughout**

2-4-6-8-10 Strict Pull up **Weighted if possible**

 

Workout: Total Rounds

8 Minute AMRAP (As Many Rounds As Possible)

10 Cal. Row/Dyne/Erg

10 Toes To Bar

2 Minute rest,

8 Minute AMRAP

8 Cal. Row/Dyne/Erg

8 D-ball Lunges **Bear hug, use Dball or Slamball**

2 Minute rest,

8 Minute AMRAP

6 Cal. Row/Dyne/Erg

6 Dips **RX+ Muscle Up into dips**

 

 

Sunday September 16, 2018 'Monday WOD'

Strength: Every 90 seconds for 15 Minutes

1 ” Squat Clean” +2 Front Squats **Increase weight throughout**

 

Workout: 9 Minute AMRAP (As Many Rounds As Possible)

30-20-10 DB Snatches (50lb./35lb.)

50 Double Unders/75 Singles

15-10-5 Lateral Burpee Over DB

 

Extra Credit: 4 Rounds

20 GHD Sit Ups

20 Back ext.

20 Tempo Plate Twist

20 Weighted Toe Touches

Thursday September 13, 2018 'Friday WOD'

Strength: “Squat” Snatch tech. work 4×2

 

Workout: 10 Minute AMRAP (As Many Rounds As Possible)

4 Box Jumps (24″/20″)

8 Toes To Bar

12 Air Squats

 

Extra Credit: 3-4 Rounds

15 Cal. Row

50 Plate Twist

25 Toe Touches

50 Weighted Flutter Kicks

15 Cal. Concept Bike

 

Wednesday September 12, 2018 'Thursday WOD'

Strength: Deadlift 4×4 70%-75%

 

Workout: For Time

15-10-5 Shoulder To Overhead RX(115lb/73lb, 135lb/93lb, 155lb/103lb) RX+(155lb/103lb, 185lb./133lb, 205lb/153lb)

200m Run with Medball

3-2-1 Rope Climbs RX+(Legless Rope Climb)

200m Run with Medball

 

 

Tuesday September 11, 2018 'Wednesday WOD'

Strength: Bench Press 4×4

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

21 Cal. Row/Dyne/Erg

15 Burpees

9 Pull Ups

6 DB Step Ups (50lb./35lb.)

 

Extra Credit:

3×15-20 Banded Tricep ext.

3×10 Hammer Curls

3x DB Kick Backs

3×10 DB Curls

Tuesday September 11, 2018 'Tuesday WOD'

Strength: Overhead Squat 10-8-6-4-2

Workout: For Time

3 Rounds

25 Wallballs

10 Power Snatches RX (95lb./63lb. 115lb./73lb. 135lb./93lb) **Add weight throughout round**

then,

3 Rounds

50 Sit Ups

10 Hang Power Cleans RX( 135lb./93lb)

Sunday September 9, 2018 'Monday WOD'

Workout: 30 Minute CAP

Teams of 2

2000m Row

300 Double Unders

2 Mile Run ***one partner runs 400m at a time till you hit 2 mile total**

Extra Credit:

3×20 KB obl.

3×15-20 Banded Tricep ext.

3×10 Back Rack Lunges (total)

Thursday September 6, 2018 'Friday WOD'

Strength: “For Quality”

10-9-8-7-6-5-4-3-2-1 **Increase weight throughout reps**

Box Squats

DB Bench

Workout: 4 Rounds

1 Minute at each station **Score is total reps plus calories**

Sit-ups

DB Lunges (50lb./35lb)

Plank Burpee Box Jump (20″/16″)

Calories on Rower/Assault Bike/Erg

1 Minute rest