WOD

2020 Feb 18

WOD
Each for time:
Run 1600 m
Run 800 m
Rest 5 mins between efforts.
*19min time cap

Replace each 1600 m of running with 4800 m on the Schwinn Airdyne, 2000 m on the Concept 2 Rower

2020 Feb 17

WOD
Deadlift 3-3-2-2-1-1-1
*go on every 4 minutes

2020 Feb 15

WOD
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

2020 Feb 14

WOD
3 rounds for time of:
50 Double Unders
15 Dumbbell Clean & Jerks, 50/35 lbs
*10min time cap

If no dumbbells are available use a barbell, 95/65 lbs.

2020 Feb 13

WOD
Overhead Squat 1-1-1-1-1-1-1
*go on every 4 minutes

2020 Feb 12

WOD
12 rounds, 1 min each of:
Shuttle Run, 12x 10 m
max reps in remaining time Push-ups

Rest 2 mins between each round.

2020 Feb 10

WOD
Each for time:
Run: 6x 400 m

2020 Feb 7

WOD
Back Squat 2-3-5-10-2-3-5-10
Use the same weight for each set.

2020 Feb 6

WOD
Teams of 2
3 rounds for time of:
Partner A:
20 Deadlifts, 155/105 lbs
15 Hang Power Cleans, 155/105 lbs
10 Push Jerks, 155/105 lbs
Partner B:
20 Deadlifts, 155/105 lbs
15 Hang Power Cleans, 155/105 lbs
10 Push Jerks, 155/105 lbs
*30min time cap

2020 Feb 5

WOD
Every 3 mins for 30 mins do:
12/8 Cals on the rower or 15/10 on the bike
*each rd should be 30sec or less

2020 Feb 4

“What makes a weightlifting program successful? Your hard work and dedication.”
Greg Everett

WOD
Squat Snatch 3-3-3-3-3-3
*go on every 5 minutes