WOD
Bench Press
2-2-2-2-2
Then
100 Walking Lunges
50 Back Extension
20 OH Squat (115-75)
50 DU
50 Walking Lunges
10 OH Squats
25 Back Extensions
25 DU
100 Walking Lunges |
|
WOD
10 min Hang Snatch practice
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats |
WOD
Deadlift
1 x 3 @ 80%
3 x 2 @ 85%
5 x 1 @ 90%
metcon
amrap in 10mins:
115# sdhp x 5
ring dips x 10 |
WOD
5 min stations/Max reps with Partner
1 min Transition
KB Swings (45-25)
Box Jump (24-18)
Tire Cleans
Burpee
OH Carry (135-95)
One partner works at a time.
 
|
WOD
shoulder press
1 x 3 @ 80%
3 x 2 @ 85%
5 x 1 @ 90%
-immediately after EACH set, perform the following:
max hspu in 1min, then 3min rest
metcon
8 interval mash up
(one interval is 1min on 30secs off)
row for calories
burpees
-score is lowest number from each movement
|
WOD
Back Squat
3x1 @ 80%
3x2 @ 85%
3x1 @ 90%
Then for time
10-1 ladder
Box Jump (24-18)
Clapping Push Ups |
WOD
In 30min complete the following:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
and
Max shoulder to Overhead |
|
|
|
|
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
|
|
Page 3 of 54 |
