Skill-work: Front Squats 5 X 3 2 sec pause at the bottom of hole Accessory 15x GHD hip extensions -weighted glute focus WOD Conditioning: 21-15-9 -6 DeadLifts HSPU KB Swings keep 20 reps each time RX(205, 135) Time: 16:44 (185# dl, 44# kb)
WOD Conditioning: As Many Reps In 10 Mins 3 HP Snatch 3 Oh Squats 3 box jump Overs 6 HP Snatch 6 Oh Squats 6 Box jumpovers Total: 12 round + 14 back squats (rounds 3 and 9 I did oh squats, back squats on all others. Completed 15 round …
WOD Weightlifting Deadlifts 5×5 Obliques 3x 10 per side Over head tricep extension 3x 10 Total: deadlift 185, 205, 225, 235, 265 obliques 1 x 30# db, 2 x 35# db, 1 x 53# tricep 1 x 30#, 2 x 35# Time: 37:08 Wash Ethan’s car Time: 48:11 2.0 mile …
WOD Conditioning: 4 Rounds 20 Box Jumps (24”, 20”) 20 HSPU 20 Wall Balls 20 Echo Bike Cals Time: 30:19 (2 rounds 30# db, 2 rounds 25# db)
WOD 8 Rounds 10 Kb Swings 10 Lunges (5 per leg) 10 Snatches (5 per arm) 10 atomic sit-ups w/ plate Time: 19:20 (1.25pd/44# kb, 30# db, 25# plate)
WOD 1 mile run Strength: Arms x3 15 bent over row (75#) 15 lateral raises (5#) 15 bicep curls per arm (20#) Core x2 20 hang kne raises 30 flutter kicks 10 obliques per side (35#) Time: 9:16 (1 mile run), 23:48 (strength)
WOD Conditioning: EMOM 20 Mins Odd Minutes : 5 DeadLifts + 5 HP Cleans + 5 Front Squats Even Minutes : 12 Box Jump Overs (20”24”) RX(115/75) Total: 50 deadlifts + 50 HP cleans + 50 front squats, 120 box jumps (~40 step-ups) (80#, 24″) Average heart rate: 154 bpm …
WOD Filthy Fifty 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders * mod to “Dirty Thirty” Time: 27:18 dirty thirty
2.02 mile walk w/ Kat Time: 35:04 (17:19 average per mile pace, 257 calories, 91 bpm) Weight lifting Bench Press 10 x 95 10 x 125 10 x 125 8 x 135 5 x 145
WOD Conditioning: For Time 4 Rounds 500 M Row 20 Push Press (75#) 30 Weighted Abmat Sit-ups with Press Overhead (15#) Time: 27:21 Rx