WOD (24-Sept.-2018)
Push Press 4X6,4,3,3
Then…..
For Time
5Rds
- 50 DUs
- 50′ Dumbbell OH walking lunge (50/35) *one DB
WOD (21-Sept.-2018)
Deadlift 4X3
Then…..
For Time
21-15-9
- Power Clean (155/115)
- Front Squat
WOD (20-Sept.-2018)
- Close Grip Bench 3X20
- Upright Row 3X15
Then…..
4 Rds:
- 25 Cal Row
- 25 Burpees
WOD (19-Sept.-2018)
Part 1
3 Rds:
- 3 Snatches @75%
- 50 DU’s
- 6 Cleans (Same #)
- 50 DU’s
- 2 min rest
Rest 5 min before part 2
Part 2
3 Rds:
- 10 OH Squat (Same #)
- 400m Run
- 2min Rest
Part 3 – NOT FOR TIME
- 15 Plank Rollouts
- 15 V-Ups
- 10 90-degree KTE
WOD (18-Sept-2018)
Power Clean 4X3
Then….
7 Rds:
- Cal Row (15/10)
- 10 Russian KB Swing (53/35)
- 10 Goblet Squats
- 10 Burpees
WOD (17-Sept-2018)
Behind the neck Jerk 4×3
Then…
7 Rds
- 200m Run
- 10 HSPU
- 10 TTB
- 10 Box Jumps (24/20)
WOD (14-Sept-2018)
Deadlift 6 X 3,3,3,2,2,2 (w/4 count lower)
Then…..
2 Rds.
- 40 Wallballs
- 30 Box Jumps
- 20 Alt. DB Snatch
- 10 Alt. Pistols
WOD (13-Sept-2018)
Bench Press 6 X 3,3,3,2,2,2
Chin-Ups 6 X 3
Then….
3 Rds
- 25 DB Push Jerk
- 50 DU’s
- 25 Weighted Set-ups
- 50 Du’s
WOD (12-Sept-2018)
WOD (11-Sept-2018)
Back Squat 6 X 3,3,3,2,2,2
Then….
3 Rds
- 30yd OH BB Lunge (115/85)
- 20 OH Squats
- 10 Snatches
- 50/40 Cal Row
