Monday, September 30
"Fight Gone Bad"
3 rounds, 1 min per station, of:
- Wall Ball, 20 lbs, 10 ft
- Sumo Deadlift High Pull, 75 lbs
- Box Jump, 20 in
- Push Press, 75 lbs
- Row (calories)
- Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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Friday, September 27
- Floor Press 10-10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
- 10 Hang Power Cleans, 135/95 lbs
- 2 Sprints, 10 m 8 Hang Power Cleans, 135/95 lbs
- 4 Sprints, 10 m
- 6 Hang Power Cleans, 135/95 lbs
- 6 Sprints, 10 m
- 4 Hang Power Cleans, 135/95 lbs
- 8 Sprints, 10 m
- 2 Hang Power Cleans, 135/95 lbs
- 10 Sprints, 10 m
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Thursday, September 26
- Tabata Sit-up (medicine ball), 20/16 lbs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
3 rounds for time of:
- Run, 400 m
- 30 Overhead Squats, 75/55 lbs
- 21 Pull-ups
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Wednesday, September 25
Band Deadlift 5x10 at 50% 1RM
- Rest as needed between sets.
LuRong WOD #2 - For time:
- 100 Kettlebell Swings, 53/35 lbs
- 100 Burpees
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Tuesday, September 24
Jenni's Birthday WOD: Fun 40
For time:
- Run, 400 m
- 40 Pull-ups
- 40 Kettlebell Swings, 53/35 lbs
- 40 Walking Lunges
- 40 Supermen
- 40 Double Unders
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Monday, September 23
21-18-15-12-9-6-3 reps, for time of:
- Wall Ball, 20/16 lbs
- Deadlift, 115/75 lbs
- Box Jump, 24/20 in
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Friday, September 20
Conditioning:
Each for distance:
- Row, 3x 1 min
- Rest 1 min between efforts.
WOD:
For time:
- 50 Walking Lunges
- 5 Burpees
- 40 Walking Lunges
- 10 Burpees
- 30 Walking
- Lunges
- 15 Burpees
- 20 Walking Lunges
- 20 Burpees
- 10 Walking Lunges
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Thursday, September 19
Half "Holleyman" 15 rounds for time of:
- 5 Wall Balls, 20/16 lbs
- 3 Handstand Push-ups
- 1 Power Clean, 90% 1RM
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Wednesday, September 18
Tabata Sit-up (medicine ball), 20/16 lbs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Complete as many rounds as possible in 20 mins of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
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