Tuesday October 9, 2018 by Dawn Marie | October 9, 2018 | WOD | 0 comments

FITNESS

WOD:

2k Row

10 Rounds of:

5 Jumping Chest 2 Bar Pull Ups

10 Push-ups

15 Air Squats

30 minute time cap

Sport

WOD:

2k Row

10 Rounds of:

Ring Rows

10 Push-ups

15 Air Squats

30 minute time cap

Comp

WOD:

2k Row

10 Rounds of:

5 Chest 2 Bar Pull Ups

10 Push-ups

15 Air Squats

30 minute time cap

Monday October 8, 2018 by Dawn Marie | October 8, 2018 | WOD | 0 comments

 

COMP

WOD

21 back squats

21 V- Ups

21 Sit Ups

15 back squats

15 V- Ups

15 Sit Ups

9 back squats

9 V- Ups

9 Sit Ups

Men: 225 lb.

Women: 155 lb.

 

Cash Out:

EMOM 10:

Odd: 50 Double Unders

Even: Handstand Push Ups

 

SPORT

WOD

21 back squats

21 V- Ups

21 Sit Ups

15 back squats

15  V- Ups

15 Sit Ups

9 back squats

9  V- Ups

9 Sit Ups

Men: 185 lb.

Women: 135 lb.

 

Cash Out:

EMOM 10:

Odd: 50 Double Unders

Even: Handstand Push Ups

 

FITNESS

WOD

21 back squats

21 Toes 2 Rig

21 Sit Ups

15 back squats

15 Toes 2 Rig

15 Sit Ups

9 back squats

9 Toes 2 Rig

9 Sit Ups

Men: 135 lb.

Women: 95 lb.

 

Cash Out:

EMOM 10:

Odd: 50 Double Unders

Even: Seated Dumbbell Presses

Saturday October 6, 2018 by Dawn Marie | October 6, 2018 | WOD | 0 comments

FITNESS

 

WOD:

1 Mile Run or 2 Mile Bike

10 Rounds of “Bergeron Beep Test” (55/35)

7 Thrusters

7 Jumping Pull Ups

7 Burpees

(30 minute time cap)

SPORT & COMP

 

WOD:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (75/55)

7 Thrusters

7 Pull Ups

7 Burpees

Friday October 5, 2018 by Dawn Marie | October 5, 2018 | WOD | 0 comments

Fitness:

WOD:

10-8-6-4-2

Heavy Kettlebell Swing

Wallballs x 2

Sport:

WOD

10-8-6-4-2

Snatch (115,75)

Wallballs (20# / 14#) x 2

Comp

WOD:

10-8-6-4-2

Snatch (135,95)

Wallballs (30#/20#) x 2

 

Thursday October 4, 2018 by Dawn Marie | October 4, 2018 | WOD | 0 comments

 Fitness

WOD:

5 rounds for time of:

100 Singles

10 OH Lunges Right Arm

10 OH Lunges Left Arm

Men: 35-lb. dumbbell

Women: 25-lb. Dumbbell

 

Cash Out:

3 Rounds:

10/10 DB Rows (Same weight as WOD)

20 Bandy Pull Downs

30 second Side Plank Right

30 second Side Plank Left

Competition & Sport

WOD:

5 rounds for time of:

50 double-unders

10 OH Lunges Right Arm

10 OH Lunges Left Arm

Men: 50-lb. dumbbell

Women: 35-lb. Dumbbell

 

Cash Out:

3 Rounds:

10/10 DB Rows (Same weight as WOD)

20 Bandy Pull Downs

30 second Weighted Side Plank Right

30 second Weighted Side Plank

 

Wednesday October 3, 2018 by Dawn Marie | October 3, 2018 | WOD | 0 comments

Skill / Strenght:

PUSH PRESS

Build to a Heavy 10 Rep Push Press

- Bar is From the Rack

- Aim for 65-75% of 1RM

 

 

Fitness

WOD:

21-15-9 reps for time of:

Power Clean (65#/45#)

Push Press

 

Core Cash OUt:

3 Rounds

20 Russian Twists

20 Toes 2 Rig

20 Sit Ups

Comp & Sport

WOD:

21-15-9 reps for time of:

Power Clean (95#/65#)

Push Press

 

Core Cash OUt:

3 Rounds

20 Russian Twists

20 Double Crunches

20 Sit Ups

Tuesday October 2, 2018 by Dawn Marie | October 2, 2018 | WOD | 0 comments

Comp & Sport

WOD:

3 Rounds:

200 Meter Farmers Carry (50#/ 35#)

400 Meter Run

800 Meter Row

WOD:

3 Rounds:

200 Meter Farmers Carry (40#/ 25#)

400 Meter Run (or 1/2 mile bike)

800 Meter Row

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