WOD
AMRAP in 27 minutes From 0:00-10:00: 1 mile Run (1200m run) Max Clean-and-Jerks (135/95 lb) (95,65) Rest from 10:00-12:00 From 12:00-20:00: 800 meter Run (600m run) Max Power Snatches (115/75lb)(75,55) Rest from 20:00-22:00 From 22:00-27:00: 400 meter Run (200m run) Max Thrusters (95/65 lb) (65,45)
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WOD
Sport: 10! -Deadlifts (225,155) -T2B -30 DU after each Round Fitness: 10! -Deadlifts (95,65) -T2S -60 Jump Rope WOD
SPORT: Take 12min to build to 2 rep max squat clean FITNESS: Every 2 min for 6 sets: 12 sec all effort on bike - rest remainder of time WOD "Elizabeth" 21-15-9 Power cleans (135/95)(95/65) Ring dips (Can sub jumping ring dips or push ups) *Goal is to finish wod in sub-12 min WOD
SPORT: 5 Rounds: 8 hang snatches (105/75) 10 Burpees 400 meter Run FITNESS: 4 Rounds: 8 alternating DB hang snatches(35/20) 10 Burpees 400m run WOD
SPORT 10 sets: 3 Backsquats every 2:00 *try to keep weight at 70% for all sets *Fitness Go lighter and 5 reps per set or 8 weighted box steps per set Then: 3 rds. 1:00 alt db curls 1:00 OH tricep extensions 1:00 handstand hold WOD
HAPPY BIRTHDAY COACH TIM!!! Tuesday wod Sport: "Nutts" For time: 10 Handstand push-ups 15 Deadlifts (250, 175) 25 Box jumps (30,24) 50 Pull-ups 100 Wallball shots (20,14) 200 Double-unders Run 400 meters with a 45lb plate Fitness: 10 DB Strict Press 15 Deadlifts (135,95) 25 Box Jumps (24,20) 50 Jumping pull-ups 100 Air Squats 150 Jump Rope 400m Run SPORT:
8 Minute AMRAP: - 15/10 Calorie Bike (or Row) - 5 Devil’s Press (50/35) (35/20) **Rest 2 Minutes** 8 Minute AMRAP: - 10 Knees to Elbows - 5 Devil’s Press (50/35) (35/20) FITNESS 8 Minute AMRAP: - 12/8 Calorie Bike (or Row) - 5 Burpees + GTO with plate (15/10) **Rest 2 Minutes** 8 Minute AMRAP: - 10 Hanging Knee Raises (or Sit Ups) - 5 Burpees + GTO with plate (15/10) WOD
Sport: 10 Rounds for time : 10 DB thrusters (50/35) 10 weighted sit-ups (35/25) 10 DB box steps(total)(50,35) Fitness 8 Rounds 10 DB thrusters (35/25 10 weighted sit-ups (25/15) 10 DB box steps WOD
10-20-30-20-10 -T2B (T2S) -Deadlifts (155,105)(105,75) -Calorie Row WOD
Sport: 15 min to find 1RM Clean and Jerk 6 Sets (1 Set Every 3:00) 8 Hang cleans 135/95 50 DU 10 burpee over bar Fitness: 1 mile run 6 Sets (1 Set Every 3:00) 8 Hang cleans 95/65 50 jump rope singles 8 burpee over bar |
Archives
February 2021
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