WOD

2020 Sep 19

WOD
Strength
Floor Press 1-1-1-1-1-1
*go on every 90seconds

12min AMRAP
– 3 strict handstand push-ups
– 10 sec handstand hold
– 6 toes to bar
– 15sec tuck hang
– 9 push-ups
– 20sec straight arm plank

2020 Sep 18

WOD
Every 4 minutes for 32 minutes (8rds)
– 15/12 cal row/bike
– 30 double unders
– 200m run

2020 Sep 17

WOD
Strength
Every 2 minutes of 8minutes
1-2 Front Squats @ 90%

Conditioning
– 50 Double KB Front Rack Lunges @ 24/16
– 1 mile run or 2km row or 4.8km bike
*15min time cap

2020 Sep 15

WOD
3rds
– 10sec standing wall facing hollow hold
– 10sec standing wall arch
– 10sec handstand wall hollow
– 10sec handstand wall arch
– 15sec hollow hold
– 15sec arch hold
– 15sec PVC pass throughs

4rds
8 Z-press with 5sec pause on last rep
*go on every 90seconds

4rds
8 tempo bent over rows @ 30×0
*go on every 90seconds

Finisher
– 100 empty barbell bench press
– 3min deadhang
*break down however you want to
*10min time cap

2020 Sep 14

WOD
4min AMRAP until completion*
– 250/200m row
– 15 slam balls 30/20
– 200m run
– max wall balls
*continue until 100 wall balls
*24min time cap

2020 Sep 12

WOD
10min AMRAP
2-4-6-8-10…
– Dumbbell Bench Press
– Strict Pull-Ups

5min rest

10min AMRAP
2-4-6-8-10…
– Ring Rows
– Push-Ups
– Sit-Ups

2020 Sep 11

WOD
Strength
10min EMOM
Squat Clean + 2 Front Squats

Conditioning
21-15-9
– Deadlift (225/155)
– Box Jumps (24/20)
*10min timecap
*only step down on box

2020 Sep 10

WOD
Strength
Push Press
5 @ 70%
3 @ 80%
1 @ 90%
5 @ 75%
3 @ 85%
Max Reps @ 95%
*go on every 3 minutes

Conditioning
7min AMRAP
– 10 KB Snatch (5/side)
– 15-30-45-60-75… Double Unders

2020 Sep 9

WOD
4rds
– 250m/200m row OR 600m bike
– 100m sandbag carry
– 200m run
– 20 sit-ups
– 10/8 strict pull-ups
*25min time cap

2020 Sep 8

WOD
Strength
Back Squats
5 @ 70%
3 @ 80%
1 @ 90%
5 @ 75%
3 @ 85%
Max reps @ 95%
*last set goal 1-3 reps
*go on every 3 minutes

Conditioning
10min EMOM
– 10 KB Swings (24/16)
– 10 Air squats
– Max rep burpees

2020 Sep 7

WOD
Strength
Bench Press 4x10reps @ 60%
*1min rest between sets
Bent Over Row 4x10reps @ 60%
*1min rest between sets

Conditioning
75/60 Push-Ups
*at the end of every minute do 10 Double DB Bicep Curls (10/7.5). If you finish under 3 minutes, add one more set of 10 Bicep Curls
*7min time cap

Accessory
3rds
15/side side lying shoulder external rotation
20 banded tricep extension
*light weight/band

2020 Sep 5

WOD
20min AMRAP
500m/425m Row or 400m run or 1200m bike
20 Wall Balls (20/14)