Archive for category: WOD

Strength

Push Press

10-10-10-10

WOD

3RFT

12 Ring Dips

400m run

15 GHD sit-ups

Cashout- 3×10 DB skull crushers

Scale- 15 ring push-ups/ 400m row/ 20 WBSU

Strength

Power cleans, touch and go…

8-6-4-2-10

WOD

For Time

40 Air Squats, then…

10-9-8-7-6-5-4-3-2-1

DL (245/155)

Pull-ups

Then, 40 air squats

Open gym 9-11

Strength

Banded DL + Sled pushes/ pulls

Banded hamstring curls 3×15

Reverse hyper 3×10

DB bench Press 3×12

DB chest flys 3×12

DB row 3×15

DB rear Delt flys 3×12

GHD sit-ups 2×20

Biceps/ triceps

Strength

Front Squat

8-8-8-8-8

WOD

6 Rounds of 3min EMOM

2min work/ 1 min of rest, running clock

Each round complete a 200m run then ME Power Snatches

Round 1 and 2 (135/95)

Round 3 and 4 (115/75)

Round 5 and 6 (95/65)

Score = total reps

Cashout– 30 Bulgarian Squats

WOD

“Angie”

100 Pullups

100 pushups

100 sit-ups

100 air squats

RX= in order

Scale= scale movement and break up as needed