WOD

Thursday, September 24, 2020

Thursday, September 24, 2020

STRENGTH 8-8-8* Deadlift *Start moderate build to moderate-heavy. DAMN DIANE 3 rounds: 15 deadlifts (225/155)(155/105) 15 strict deficit handstand push-ups CF Games W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit

Tuesday, September 22, 2020

Tuesday, September 22, 2020

STRENGTH 6 SETS 1 Snatch Grip Deadlift+ 1 High Hang Power Snatch + 1 Hang Power Snatch - Rest as Needed b/t Sets- (Score is Weight) WORKOUT 4 SETS 10 Hang Power Snatch (115/75)|(75/55) 15 Bar-facing burpees - Rest 1:00 b/t Sets- (Score is Time)

Monday, September 21, 2020

Monday, September 21, 2020

AWFUL ANNIE For time: 50-40-30-20-10 Double-under Sit-Ups 5-4-3-2-1 Clean (225/155) (205/135) CF Games W 185 lb. M 275 lb. GHD Sit-Ups TIME CAP: 15min

Saturday, September 19, 2020

Saturday, September 19, 2020

STRENGTH EMOM x 12 MINUTES MIN 1 - :45 Barbell Bicep Curls MIN 2 - :45 Barbell Skull Crushers MIN 3 - :45 Barbell Hollow Body Flutter Kicks (No Measure) WORKOUT AMRAP x 8 MINUTES 16 Alt. DB Snatch (50/35)|(35/20) 10 Box Jumps Overs (24/20) -1:00 Rest- EMOM x 4 MINUTES...

Friday, September 18, 2020

Friday, September 18, 2020

STRENGTH EVERY 1:30 x 6 SETS* 3 Power Cleans + 3 Front Squats *Keep weight moderate. (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 20/15 Cal Row 12 Power Cleans (135/95)|(95/65) 12 Front Squats (Score is Time)

Thursday, September 17, 2020

Thursday, September 17, 2020

STRENGTH 4 SETS 7/7 SA DB Bench Press 10/10 SA DB Supported Row -Rest as Needed b/t Sets- (Score is Weight) WORKOUT 10 SETS 5 Toes to Bar / Plate Sit-Ups 7 Plate Ground to Overhead (45/25)|(35/15) 9 DB Push Press (50/35)|(35/20) -:30 Rest b/t Sets- (Score is...

Wednesday, September 16, 2020

Wednesday, September 16, 2020

STRENGTH 10-10-10* Deadlift *Start light build to moderate. (Score is Weight) WORKOUT AMRAP x 13 MINUTES 6 Deadlifts (225/155)| (155/125)* :30 Deadlift Hold 12 Wall Ball Reverse Lunge (20/14)|(14/10) 12 Pull-ups *Deadlifts must be unbroken. (Score is Rounds +...

Monday September 14, 2020

Monday September 14, 2020

STRENGTH 10-10-10* Front Squat *Start light build to moderate. (Score is Weight) WORKOUT FOR TIME 2 ROUNDS 15/12 Cal Bike 60 Double Unders Into... 4 ROUNDS 5 Front Squats (185/125)|(135/95) 10 Burpees Into... 2 ROUNDS 15/12 Cal Bike 60 Double Unders (Score is...

Saturday September 12, 2020

Saturday September 12, 2020

STRENGTH 3 SETS FOR QUALITY 20 Hanging Flutter Kicks 16 Alt. DBL KB Push Press 7/7 SA KB Floor Press w/ Leg Extension* -Rest As Needed b/t Sets- *Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return...