by Anni | Nov 30, 2018
8am Kettlebell
a. TGU 5 4 3 2 1 per side
b. Heavy double front squats w/ Max pushups
c. 35 on 5 off 4rds
– Slam balls
– Bear crawls
– Squat jumps
d. 3 sets max reps in 30 sec rest 30
– Band bicep curls/ curls w towel / dumbbell curls
9am WOD
a. Stations: 45s work, 15s rest/switch – 4-5 rounds depending on time
– Airdyne
– KB swings
– Double unders
– Pull-ups
– Sleds (sprint back and forth to no parking and back)
– Row
10am Olympic Lifting
by Anni | Nov 29, 2018
a. Strict press, work up to a heavy 1RM for the day
b. AMRAP in 12 minutes:
-2-4-6-8-10…
– Thrusters
– Box jumps
*50m farmers carry in between each round (63,44)
by Anni | Nov 28, 2018
a. Back squat, work up to a heavy 1RM for the day
b. AMRAP in 12 minutes
– 35 double unders
– 15 burpees
– 10 cleans (95,65)
by Anni | Nov 27, 2018
a. 5 rounds:
– 1 minute plank
– 10 pull ups
– 10 push presses (95,65)
b. Side plank 3x30s each side (no rest between sides)
c. 3000-5000m partner row
by Anni | Nov 26, 2018
WOD
a. Deadlift, work up to a heavy 1RM for the day
b. 4 rounds for time
– 400m run
– 25 sit-ups
– 20 reverse lunges
4pm Kettlebell
6 rds, 30 on:
– Snatch
– Press
– Swing
Recent Comments