Friday, October 30
SWOD:
Record your best Clean 1 Rep Max lift.
WOD: Complete as many rounds as possible in 10 mins of:
- 10 Hang Cleans, 95/65 lbs
- 10 Pull-ups
- 10 Weighted Alt Walking Lunge With Oh Plates, 45/25 lbs
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Thursday, October 29
SWOD: Every 1 min for 10 mins, alternating between:
- 10 Knees To Elbows
- 10 Mountain Climbers
WOD: 21-15-9 reps, for time of:
- Deadlift, 65% 1RM
- Box Jump, 24/20 in
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Monday, October 26
SWOD:
Find your Strict Press 1 Rep Max.
Record your best Front Squat 1 Rep Max lift.
WOD: For 2 cycles:
AMRAP in 3 mins of:
- 3 Power Cleans, 135/95 lbs
- 6 Push-up (hand release)s
- 9 Air Squats
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Friday, October 23
WOD: Fight Gone Bad
3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
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Thursday, October 22
SWOD:Lifting:
- Bench Press, Wide Grip Bench Press and Bench Press (close grip)s
- Bench Press 5-5, using heaviest weight per set
- Wide Grip Bench Press 5-5, using heaviest weight per set
- Bench Press (close grip) 5-5, using heaviest weight per set
WOD:21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Pull-up
&nbs
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Wednesday, October 21
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
- Run, 400 m
- 21 Kettlebell Swings, 53/35 lbs
- 12 Handstand Push-ups
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Tuesday, October 20
SWOD: Death By" - Power Cleans : 1 rep + 1 rep / 1 min
With a continously running clock perform:
- 1 Power Clean, pick load in the first 1 min
- 2 Power Cleans, pick load in the second 1 min
- 3 Power Cleans, pick load in the third 1 min
...
- Continuing this for as long as you are able.
WOD: "Tabata" - Tabata : 8 x 20 secs / 10 secs
- Tabata Tabata
(Athlete's Choice)
- Burpees
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