WOD's

10/20/17

STRENGTH: 6×6 T&G C&J @ 6RM-10#, 1:30 Rest WOD: 4 rounds: 250m row 16 DB/KB alternating snatches 50/35 16 Over box jumps

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10/19/17

STRENGTH: 8 sets: Rest 1 minute between 5 Snatch DL 2 Hang Snatches 135/95 WOD: EMOM 12: 10 Goblet Squats 70/53 + 10 Jumping Lunges

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10/18/17

CORE: Break up into desired sets: 100 weighted sit-ups 5 minutes – plank holds WOD: Teams of 2 – 5 rounds Both athletes run 400m then Alternate reps as desired: 10 Push press (135/95), 10 Over bar-facing burpees

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10/17/17

STRENGTH: 6×6 T&G C&J @ 6RM-10#, 2:00 Rest WOD: AMRAP 8: 10 Toes to Bar, 30 DU’s Rest 2 min AMRAP 8: KB swings 53/35 – every time KB is dropped, 15 situps

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10/16/17

STRENGTH: Back squat 7×5 @ 70% 1RM WOD: 21 Hang Power Snatches 115/75 42 Wall balls 15 HPS 30 Wall balls 9 HPS 18 Wall balls

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10/14/17

Teams of 2 – one athlete working at a time: 1 Mile Run (together) 50 Wall Ball Shots 20/14 50 Pull-ups 50 Burpees 50 Cleans 135/95 50 Burpees 50 Pull-ups 50 Wall Ball Shots 20/14 1 Mile Run (together)

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10/13/17

STRENGTH: 5 x 5 front squats 60% 1RM Double bounce WOD: Break up reps any way: 10 rope climbs 30 Strict HSPU 300 DU’s

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10/12/17

STRENGTH: 6×6 T&G C&J @ 6RM-10#, 2:30 Rest WOD: With a Running Clock in 19 minutes Tabata Row Tabata Air Squats Tabata Toes to bar Tabata Push-Ups 1 minute Rest between each Tabata

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10/11/17

CORE: 4 rounds: 1:00 Evil wheels 1:00 Hollow rocks 1:00 GHDSU WOD: 30 Calorie row/bike 5 Snatches (155/115) 20 Calorie row/bike 10 Snatches (135/95) 10 Calorie row/bike 15 Snatches (115/75)

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10/10/17

STRENGTH: EMOM 12:00 1 Power Snatch 1 OHS 5 Back Squats 135/95 WOD: 4 Rounds 200m Run 20 Pullups 20 Single arm DB overhead squats (10 each arm)

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