Wod Jan 11th
Strength: 5×5 OHS 50-40-30-20-10 rep rounds of: L Pull-ups Double unders Glute Ham Sit-ups Back Extensions
Entries by wintersmom
WOD Jan 9th
Warm-up Strength 5×5 bench press AMRAP in 10 minutes: 10 thrusters 95/65 10 pull-ups 10 box jumps 10 kettle bell swings 53/35 10 push-ups Core: 3 sets max time L-sit
WOD Jan 9th
Warm-up: Burgener warm-up Strength: 3-3-3 snatch WOD: (16-minute running clock – score is total reps completed) Tabata 1 (8 rounds – 20 sec on/10 sec off) – Hang Power Clean 135# Tabata 2 (8 rounds – 20 sec on/10 sec off) – Burpees Tabata 3 (8 rounds – 20 sec on/10 sec off) – Snatch […]
WOD. Jan 8th
Warm Up Strength Component: 5×5 Push Press Wod: 30 Pull Up (Buy in) 3 Rounds for time 10 Burpee ball slams 20/15# 10 Back Squat 205/135# 10 GHD Sit ups 10 KB Swings 70/53/35# 10 Ring dips Core: 3 x max Plank Hold
WOD. Jan. 7th
Warm Up Strength Component: 5,5,3,3,1 Bench Press WOD: “Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters Core: 50 GHD sit ups, 50 Back Ext.
WOD Jan. 6th
Strength Component: 5×5 Snatch Balance Wod: For time: 10 Thrusters 135/115/95# 2 Burpees 1 Suicide 8 Thrusters 4 Burpees 1 Suicide 6 Thrusters 6 Burpees 1 Suicide 4 Thrusters 8 Burpees 1 Suicide 2 Thrusters 10 Burpees 1 Suicide Core: 100 ab-mat sit ups
WOD Jan.5th
Warm Up Strength 5,5,3,3,1,1 Deadlift For Time: 600m row 10 pullups, 20 pushups, 30 situps 400m row 15 pullups, 25 pushups, 35 situps 200m row 20 pullups, 30 pushups, 40 situps
WOD January 4th
Warm-up: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Five rounds for time of: 135 pound Deadlift x 15 reps 135 pound Hang power clean x 12 reps 135 pound Front Squat x 9 reps 135 pound Push […]
WOD January 3rd
Strength: 5×5 back-squats For time: 75 Push-ups, 95 pound Sumo-deadlift high-pull, 50 reps, 50 Ring Dips, 20 pound Weighted Pull-ups, 30 reps, 25 Handstand Push-ups.