WOD – Wednesday 04/09/19
“Fish Out Of Water”
For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
Repeated: 01/07/19
WOD – Tuesday 03/09/19
A.
E3MOM for 3 rounds
Kipping HSPU xMax Effort
Goal is to get biggest total reps over 3 rounds
Other Options:
Box HSPU
Seated Strict Press
B.
“Big Bird”
AMRAP 18:
20 Dumbbell Snatches 22.5/15
40 Double Unders
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
WOD – Monday 02/09/19
A.
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 77.5% of Rep Max Back Squat
2.5% heavier than last week
B.
“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (20/15)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (20/15)
25min time cap
WOD – Friday 30/08/19
A.
15 mins to build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
B.
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 52.5/37.5
WOD – Thursday 29/08/19
A.
E2MOM
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Aim for 2-5% higher than 15/08/19
B.
“Heavy Mental”
AMRAP 12:
10 Strict Presses 42.5/30
25 Double Unders
10 Strict Pull-ups
25 Double Unders
WOD – Wednesday 28/08/19
“Cement Track”
Every 5 Minutes x 5 Rounds:
400 Meter Run
15/12 Calorie Row
15 Toes to Bar
Scalling:
Lower reps, so each set should not take more than 4 minutes.
WOD – Tuesday 27/08/19
A.
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 75% of Rep Max Back Squat
2.5% heavier than last week
B.
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing 24/16
Thrusters 35/25
WOD – Monday 26/08/19
“Halftime”
30-20-10:
Dumbell Power Snatch (22.5/15)
Wallballs (9/7)
Directly Into…
10-20-30:
Burpees
Calorie Row
WOD – Friday 23/08/19
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches 52.5/37.5
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
WOD – Thursday 22/08/19
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
• One athlete works at a time while the other rests
• The flow of the workout goes as follow:
* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters
* Athlete 1 runs 600 meters, Athlete 2 […]