Category: Uncategorized
WOD 8/28/19
28th August
Fitness
5 min AMRAP
7-KB Swings
7-Box Jumps 30/24
10-Abmat Sitps
Rest 5 min
5 min AMRAP
7-Russian KB Swings
7-Box Jumps 24/20
10-Abmat Situps
Performance
5 min AMRAP
5-Cleans 185/135
7-Box Jumps 30/24
10-Abmat Sitps
Rest 5 min
5 min AMRAP
5-Clean 135/95
7-Box Jumps 24/20
10-Abmat Situps
WOD 8/27/19
26th August
Fitness and Performance
1. 14 min E2MOM
10-Back Squats W1+20-30lbs. (Should be 5-10lbs above the number you were supposed to do last week)
2. Partner WOD
Leapfrog rounds
18 min AMRAP
8-Burpees over partner
100m Sprint
(Jump over your partner. If you are concerned then step over is ok)
WOD 8/26/19
25th August
Fitness and Performance
1. For time:
30-Cal Bike
30-Wallballs 20/14
30-Pullups
30-Cal Bike
30-Wallballs 20/14
30-Toes to Bar
2. Bonus
3 rounds
16-Alternating dumbell front raises
16-Alternating dumbell curls
16-Band tricep press downs
WOD 8/23/19
22nd August
Fitness and Performance
1. Deadlift
3×5 heavy
2. 4 rounds for time
50m Walking lunge
(However many steps it takes do that many double unders after each round of lunges)
WOD 8/22/19
21st August
Fitness and Performance
Partner Leapfrog movements
20 min AMRAP
100m Run
20-Abmat Situps
5-Strict HSPU or 10-Kipping HSPU
(Scale 15-SEATED DUMBELL PRESS)
WOD 8/21/19
20th August
Fitness and Performance
1. Shoulder press
3×10 working sets
2. For Time
5-10-15-10-5
Calorie Row
Chest to Bar pullups
KB swings 70/53
WOD 8/20/19
19th August
Fitness and Performance
1. 14 min E2MOM
12-Back Squats W1+ 5-10 lbs
(2.5-5 lbs over last week. Dont worry reps go down next week)
2. 15 min AMRAP
12/10-Calories Bike
12-Burpees
8/6-Calories Ski Erg
WOD 8/19/19
18th August
Fitness and Performance
1. 4 rounds for time
10-Toes to Bar
15-Wallballs 20/14
400m Run
2. 3 rounds not for time
8-dumbell row each side
8-reverse dumbell flies
WOD 8/16/19
16th August
Fitness and Performance
1. 8 rounds for time
200m Run
12/10-Cal Bike
2. Not for time
4 rounds
8-Tricep Overhead Extention w KB
8-DB Side Lateral Raise
16-Alternating DB Curl (8R.8L)
Rest 2 min between rounds
WOD 8/15/19
14th August
Fitness and Performance
1. Squat clean
5×1 build to heavy single
(Fitness can do front squats)
2. Partner WOD
Leapfrog Rounds
15 min AMRAP
3-Devil’s Press 50s/35s
8-DB Front Squat