WOD
Sport: 800m run 30 sit-ups 30 lunges (total)(25,15) 30 SDHP (75,55) 30 back squats 400m run 30 back squats 30 SDHP 30 lunges 30 sit-ups 800m run Fitness: 400m run 30 sit-ups 30 lunges 30 SDHP w/ KB 30 air squats 200m run 30 air squats 30 SDHP 30 lunges 30 sit-ups 400m run
0 Comments
WOD
18 min amrap: -20/15 calorie row -20 KB Swings (53,35) -15 Hang Cleans (125,85) -10 push-ups WOD
Sport : 15 minutes to work on technique squat snatch Then 1-10 Squat snatch (135/95) 30 DUs Fitness 15 min amrap 300m row 5 power snatch 5 overhead squat 5 weighted sit ups 1-10 Power snatch (75/55) 50 jump rope WOD
Sport: 3 Rounds for time: 400m run 30 wallball (20/14) 20 push press (95/65) 10 burpee box jump (24/20) Fitness: 3 rounds for time 300m run 30 wallball (14/10) 20 push press (65/45) 10 burpee box step -up (20/15) WOD
"RBG" 1010m run 5 rds. •19 Pull ups • 9 Overbar burpees • 3 Squat cleans (155/105) 1010m run The run distances added together = 2020 5 rds represent her 5 bouts with cancer 1993 is the year she was appointed to the supreme court. WOD
Push Press 3x3x3x3x3 (increasing) Then: 4 rds. 500m/400m row 15 Bodyweight Deadlifts WOD
SPORT: 200 DU 100 Sit Ups (feet anchored) 75 KBS (50/35) 50 Box Jumps (30/24) FITNESS: 300 single unders 80 Sit Ups (feet anchored) 60 KBS (35/25) 40 Box Jumps or Steps (24/20) Coach led post Wod Stretching WOD
20 min AMRAP: 14-12-10-8-6-4-2 Back Squats (RX- body weight)(135/95)(can come from rack) 2-4-6-8-10-12-14 Strict Chin ups *if you get to the last round before 20 min, start from the top again! FITNESS: 20 min AMRAP: 14-12-10-8-6-4-2 DB Squats 2-4-6-8-10-12-14 Ring Rows or DB upright rows Ab focus: 3 rds. 10 barbell rollouts 10 wipers(1,1,2,2) (5) 3- Minute AMRAPs (SPORT):
- 3 Power Snatch (135/95) - 6 OHS (135/95) - 9 Bar Facing Burpees *1 minute rest after each AMRAP* **Score is TOTAL REPS** (5) 3-Minute AMRAPs (FITNESS): - 3 Power Snatch (95/65) - 6 Front Squats (95/65) - 9 Bar Facing or Regular Burpees Post-WOD Accessory Work: 3 Rounds: - 15 Snatch Grip Shrugs - 12 Barbell Curls - 10 Behind Neck Snatch Grip Press |
Archives
February 2021
tags
|