Thursday, March 31
SWOD: Every 1 min for 10 mins, alternating between:
- 8 Deadlifts, pick load
- Double Under, 1 min
WOD: 21-15-9 reps, for time of:
- Deadlift, 185/135 lbs
- Burpee (Bar Facing)
- *400m Run x 4
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Wednesday, February 24
SWOD: Every 1 min for 10 mins do:
- 5 Deadlifts, pick load
- 10 Box Jumps
WOD: 10 rounds for time of:
- 10 Deadlifts, 135/95 lbs
- 10 Push-ups
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Monday, February 1
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: CrossFit Games Open 13.2
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
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Wednesday, January 20
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: Complete as many rounds as possible in 10 mins of:
- 5 Deadlifts, 225/135 lbs
- 5 Burpee Over Bars
- Sprint, 100 m
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Thursday, December 10
SWOD: Every 1 min for 5 mins do:
WOD: 3 rounds for time of:
- Run, 400 m
- 15 Deadlifts, 185/135 lbs
- 15 Box Jumps, 24/20 in
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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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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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Monday, August 24
SWOD: Deadlift 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of: Deadlift, 185/135 lbs Med Ball Sit Up, 20/16 lbs *400m Run after each set.
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Monday, July 27
SWOD: Every 1 min for 10 mins.
- 5 Clean & Jerks, pick load
WOD: 21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Handstand Push-up
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