Thursday, April 30
SWOD:
- Banded Deadlift 3x5 at 50% 1RM
WOD: Complete as many rounds as possible in 10 mins of:
- 5 Shoulder-to-Overheads, 115/75 lbs
- 10 Deadlifts, 115/75 lbs
- 15 Box Jumps, 24/20 in
For the Shoulder to overhead to count, the barbell will move from
the shoulders to the overhead position with the knees, hips and
shoulders extended in one line. The athlete will start with two feet
on the ground and come to a standing position with knees and hips
locked out on top of the box. Two-foot jumps, one-foot jumps and
step-ups are all permitted.
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Tuesday, April 28
SWOD:
WOD: 5-4-3-2-1 reps, for time of:
- Power Clean, 135/95 lbs
- Front Squat, 135/95 lbs
- Run, 400 m
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Monday, April 27
WOD: Complete as many rounds as possible in 20 mins of:
- 10 Push Press, 115/85 lbs
- 10 Kettlebell Swings, 53/ 35 lbs
- 10 Box Jumps, 24/20 in
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Thursday, April 23
SWOD:
WOD: 4 rounds for time of:
- Run, 400 m
- 15 Deadlifts, 185/125 lbs
- 15 Box Jumps, 24/20 in
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Wednesday, April 22
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 40 Kettlebell Swings, 53/35 lbs
- 40 Double Unders
- 30 Kettlebell Swings, 53/35 lbs
- 30 Double Unders
- 20 Kettlebell Swings, 53/35 lbs
- 20 Double Unders
- 10 Kettlebell Swings, 53/35 lbs
- 10 Double Unders
Tabata:
- Tabata Kettlebell Russian Twist, 53/35 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.
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Tuesday, April 21
WOD: 3 rounds for time of:
- Run, 200 m
- 10 Hang Cleans, 115/85 lbs
- 5 Lateral Burpee (Over Barbell)s
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
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Friday, April 17
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: Death By Clean
With a continuously running clock perform:
- 1 Clean, 75% 1RM in the first 1 min,
- 2 Cleans, 75% 1RM in the second 1 min
- 3 Cleans, 75% 1RM in the third 1 min
...
Continuing this for as long as you are able.
Cash Out: Each for distance:
Rest 2 mins between efforts.
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