Posts filed under: WOD

Friday, October 20

A) Bench press: 8-6-4-2-2 (as heavy as possible) B) 6 Rounds for time: 10 Back rack in place lunges (75/55) 5 OHS (same bar) 10 Strict presses (same bar) *1 sec pause at the top of each rep...
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Friday, October 20

A) For time: 20 Dead lifts (275/185) 30 Box jump overs (24/20) 40 KB swings (55/35) 50 Double unders 50 Calorie row 50 Double unders 40 KB swings 30 Box jump overs 20 Dead lifts...
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Thursday, October 19

A) EMOM for 30 minutes 1) 10 Muscle cleans (135/95) *NO RE BENDING THE KNEE IN THE CATCH. 2) 10/5 Calorie bike SPRINT 3) 5 Strict HSPU...
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Wednesday, October 18

A) 15 minutes to build to a heavy 1RM squat snatch (not all time) B) 4 Rounds for time: 400m run 6 Squat snatches @ 80% of todays 1RM...
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Wednesday, October 18

A) Build to a 2RM weighted pull up then, For time: 20 Pull ups @ 60% of 2RM...
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Tuesday, October 17

A) 4 minute AMRAP: 500m row 10 Burpee box jumps (24/20) 20 Toes to bar 30 S2OH (115/75) *1 sec pause at the top of each rep 40 KB swings (55/35) 50 Double unders rest 3 minutes 6 minute AMRAP:...
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Tuesday, October 17

For quality: (note time) 100 Alt DB floor presses (25’s) 80 Alt DB up right rows 60 Zombie sit ups (hands on head and keep hips on the floor) 40 Bounding box jumps (22″) use 25lb plate (35lb if comp...
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Monday, October 16

A) Back squat 5×5 @ 80% Complete 5 reps every 2 minutes B) For max meters: 8 Minutes row C) For time: 200m run 21 Thrusters (95/65) *1 sec pause at the top of each rep 10 Burpees 200m run...
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Monday, October 16

A) For time: 1000m ski erg 15 Muscle ups...
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October 13

A) Bench press 10-8-6-4-2 (rest as needed between sets) B) For time: 50-40-30-20-10 of jumping lunges Sit ups...
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