Tuesday, September 25, 2018

Wednesday 9/26/18

WOD
Death by Body Weight
Min 1 - 1 pull up, 1 push up, 1 squat
Min 2 - 2 pull ups, 2 push ups, 2 squats
Etc.

Stamina
4 Rounds
15 Deadlifts (135/95)
200m Run/Row

Monday, September 24, 2018

Tuesday 9/25/18

Strength
Snatch max (death by style)
starting at 50%, add 5# every minute until can't lift anymore

WOD
Death by Burpees
Min 1 - 3 burpees
Min 2 - 6 burpees
Min 3 - 9 burpees
etc

Sunday, September 23, 2018

Monday 9/24/18

WOD
Death by Thrusters (95/65)
Min 1 = 1
Min 2 = 2
Min 3 = 3
Etc.

Stamina
1 mile Run for time

Friday, September 21, 2018

Saturday 9/22/18

TEAM WOD
With partner, split everything
1 mile Run, 100 DU's, 50 medball cleans
800m Run, 100 sit ups, 50 wallballs
600m Run, 100 DU's, 50 medball cleans
400m Run, 100 sit ups, 50 wallballs

Thursday, September 20, 2018

Friday 9/21/18

WOD
"Zero Dark Thirty"
Teams of 3
3 rounds of
30 TTB
30 bar facing burpees
30 power Snatch (95/65)
140/100 cal Bike (row)
2 rounds of
30 TTB
30 bar facing burpees
30 power Snatch (115/80)
140/100 cal Bike (row)
1 round of
30 TTB
30 bar facing burpees
30 power Snatch (135/95)

Wednesday, September 19, 2018

Thursday 9/20/18

WOD
2 rounds 800m Run rest 2 mins between rounds
then
3 rounds 200m farmer carry rest 2 mins between rounds
then
4 rounds 100m sled push rest 2 mins between rounds


Tuesday, September 18, 2018

Wednesday 9/19/18

Strength
EMOM x 12 mins
Even: Bear crawl down and back
Odd: 10 single leg KB deadlifts (5 each side)

WOD
"Half Bad"
18 min AMRAP
30 Deadlifts (135/95)
15 pull ups
20/15 cal Row
15 pull ups