| Gross Strength |
| RDL 10 x 3 OTM (Set 3RM) |
| WOD |
| Box Jump: 15 (24”/20”) Dumbbell Snatch 1/1 x10 (20 Reps – #50/#35) 4 Rounds for time |
Friday, September 24, 2021
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Category Archives: WOD
Thursday, September 23, 2021
| Gross Strength |
| PP 3 x 5 E3M (HAP) |
| WOD |
| Double Kettlebell Clean and Press: 10 (24kg/16kg) Double KBSN: 5 Ball Slam: 10 (#30/#20) 3 Rounds for time |
Wednesday, September 22, 2021
| Gross Strength |
| BxSqt 5 x 10 E3M (Set 10 RM) |
| WOD |
| Double Under: 50 Deadlift: 20 (#155/#105) Wall Ball: 20 3 Rounds for time |
Tuesday, September 21, 2021
| Gross Strength |
| SDL 10 x 2 OTM (@90% of 2RM) |
| WOD |
| Hang Power Clean and Jerk: 30 (#75/#55) HSPU: 15 3 Rounds for time |
Monday, September 20, 2021
| Gross Strength |
| P 3 x 5 E3M (HAP) |
| WOD |
| Dumbbell Push Press: 10 (#35/#25) Walking Lunge 60’ (High Carry) Renegaded Row: 10 Overhead Carry 60’ AMRAP: 15 Minutes |
Sunday, September 19, 2021
| Gross Strength |
| FSQ 5 x 8 E3M (Set 8RM) |
| WOD |
| Run: 100M Burpee: 5 Pull-Up: 5 AMRAP: 20 Minutes |
Saturday, September 18, 2021
| Gross Strength |
| DL 10 x 1 OTM (@2RM+) |
| WOD |
| Front Squat (#185/#120) Ring Push-Up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time |
Friday, September 17, 2021
| Gross Strength |
| BP Max Reps 2:00 (Choose a weight that will be a challenge to get 40+ Reps – If you get 40+, next time add #2.5 – Smaller jumps for upper body) |
| WOD |
| Run: 100M Bar MU: 3 HSPU: 6 AMRAP: 10 Minutes |
Thursday, September 16, 2021
| Gross Strength |
| BSQ 3 x 10 E3M (Set 10 RM) |
| WOD |
| Row: 500M Swing: 20 (24kg/16kg) OHS: 10 (#115/#75) 4 Rounds for time |
Wednesday, September 15, 2021
| Gross Strength |
| RDL 5 x 5 E3M (Set 5RM) |
| WOD |
| :20/:10 x 24 Intervals Deadlift (#225/#155) Push Press (#115/#75) Pull-Up Cycle through exercises |
