Mittwoch, 11. September 2019

Strength
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%

 

WOD
Three rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell Farmer’s Carry (2 x 22.5/15 kg)
15 Devil’s Presses (2 x 22.5/15 kg DB)

Werbeanzeigen

Dienstag, 10. September 2019

Strength

Take 20 minutes to build to today’s 1-RM Push Press

 

WOD

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups

8 Strict Pull-Ups

12 Alternating Pistols

Samstag, 07. September 2019

WOD

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (2 x 22.5/15 kg DB)

Station 3 – 300/250 Meter Row

Station 4 – 30 Kettlebell Swings (24/16 kg)

Station 5 – Rest

 

Mittwoch, 04. September 2019

Strength

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

 

WOD

For Time:

9-7-5 of

Power Clean (90/65 kg)

Ring Muscle-Up

if you can’t do this, scale to:

For time:

15 Power Cleans (70/42.5 kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Dienstag, 03. September 2019

Strength

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

 

WOD

Three rounds for time of:

400 Meter Run

20 Alternating Dumbbell Snatches (22.5/15 kg)

15 m Single-Arm Dumbbell Overhead Walking Lunges (22.5/15 kg)