WOD: 9/06/18
5 rounds not for time of:
10 Deadlifts, as heavy as possible
10 HSPU, as difficult as possible.
Rest as needed.
5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees
WOD: 9/05/18
20 minute AMRAP of:
Run 400m
20 yard weighted lunge, 50/35-lb. DBs
WOD: 9/04/18
3 rounds for time of:
50 Double-unders
15 Toes to Bar
50 Double-unders
15 Snatches, 115/75-lbs.
50 Double-unders
15 Thrusters, 115/75-lbs.
WOD: 9/03/18
Saman Hero WOD
8 Rounds for Time
13 Deadlifts, 185/125-lbs.
17 Wall Balls, 20/14-lbs.
400m run
WOD: 9/02/18
Tabata Kettlebell
Tabata Kettlebell Swing
Rest 1 minute
Tabata KB Goblet Squat
Rest 1 minute
Tabata KB Push Press
Rest 1 minute
Tabata Kettlebell Snatch
Rest 1 minute
Tabata KB Thruster
*Use 1 kettlebell, 53/35-lbs.
*Score is total reps.
WOD: 9/01/18
"Helton" with a partner
Three rounds for time of:
Run 800 meters
50/35-lb. Dumbbell squat cleans, 30 reps
30 Burpees
*Round 1 both partners must complete full run and all reps. Remaining two rounds they may break runs into 200m relays and share reps working one at a time.
WOD: 8/31/18
Deadlift 3-3-3-3-3-3-3 reps
Strict Press 5-5-5-5-5-5-5 reps
For time:
50 Cal Sprint
*Bike or Ski.
WOD: 8/30/18
20 minute AMRAP of:
5 Push Press, 155/105-lbs.
10 Pull-ups
15 Wall-balls, 20/14-lbs.
WOD: 8/29/18
10 minute AMRAP of:
15 Alt. Dumbbell Snatches, 50/35-lbs.
10 Handstand Push-ups
Rest 5 minutes
10 minute AMRAP of:
15 Power Cleans, 115/75-lbs.
30 Sit-ups
WOD: 8/28/18
Each for time:
Row 800m
27 Front Squats, 95/65-lbs.
21 Toes to Bar
Row 600m
24 Thrusters, 95/65-lbs.
21 Toes to Bar
Row 400m
21 Overhead Squats, 95/65-lbs.
21 Toes to Bar
