A.
5 Rounds for Time:
3 Muscle Ups
5 BF Burpees
16 Single Arm KB Clean and Squat
10 Box Jumps
RX: 70/50 lb Sandbag, 35/20 lb KB
B.
3-3-3-3-3 Weighted Dips..
WOD – 24 Sep 20
Category: WODs
WOD – 23 Sep 20
A.
6x800m Run
Then 3 rounds:
10 Glute Bridge
10 Supermans
B.
2-2-2 Back Squat. All sets at 80-85% 1RM.
WOD – 22 Sep 20
A.
20 Minute AMRAP:
400m Run
5 Burpees
10 Strict Pull-ups
15 Push-up Pull-unders
6 Sandbag Get-ups
RX: 70/50 lb Sandbag
B.
3-3-3-3-3 Weighted Pull-ups
WOD – 21 Sep 20
A.
2-2-2 Squat Clean. All set @ 80-85% 1RM.
B.
21-15-9 for Time:
Front Squat
Power Clean
Push Press
RX: 70/50 lb Sandbag
WOD – 17 Sep 20
Run 5k.
WOD – 16 Sep 20
A.
15 Minute AMRAP:
Run 200m
8 Over the Shoulder
8 Front Squat
16 Lunges
8 Back Squat
B.
2-2-2 Squat Clean. All reps at 85% 1RM..
WOD – 15 Sep 20
A.
For time:
Run 400m, then
5 Rounds:
3 Bear Complex
4 Muscle Ups
20 Sit-ups
25 Push-ups
Then,
Run 400m
B.
3-3-3-3-3 Weighted Dips.
WOD – 14 Sep 20
A.
Run 5K
For Time:
25 Push-ups
20 Clean and Press
15 Toes to Bar
10 Burpees
15 Toes to Bar
20 Deadlift
25 Push-ups
B.
2-2-2 Front Squat. All reps at 85% 1RM.
WOD – 9 Sep 20
A.
10x100m Run. Rest 30 secs between efforts.
B.
3 rounds of:
20 Single Leg Glute Bridge
10 Jump Squats
“Nasty Girls” – 8 Sep 20
A.
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans
B.
5-5-5-5-5 Weighted Pull-ups
strike labs 