Press 5-5-3-3-1-1
-------------------------
3 x 4:00 AMRAP-
1:00 rest btw
12 burpee
10 DL
8 FR lunge
6 S2OH
*all with axle bar
Tuesday, April 30, 2019
Monday, April 29, 2019
Sunday, April 28, 2019
WOD 4-29-19
5 sets-
1 Pause FSq + 1 1/4 FSq + 1 FSq
---------------------------------------------
15-12-9-6-3
Thruster
5-4-3-2-1
M-up
1 Pause FSq + 1 1/4 FSq + 1 FSq
---------------------------------------------
15-12-9-6-3
Thruster
5-4-3-2-1
M-up
Thursday, April 25, 2019
Wednesday, April 24, 2019
WOD 4-25-19
SN DL 5 x 5
———————
A- 3 x 10 single leg DL
B- 3 x 20 sec hanging L-sit
C- 3 x 10-15 KB row
———————
A- 3 x 10 single leg DL
B- 3 x 20 sec hanging L-sit
C- 3 x 10-15 KB row
Tuesday, April 23, 2019
WOD 4-24-19
Press 2-2-2-1-1-1
------------------------
6 PCL + J (135/95)
300 m run
6 PCL + J (155/105)
300 m run
6 PCL + J (175/115)
300 m run
------------------------
6 PCL + J (135/95)
300 m run
6 PCL + J (155/105)
300 m run
6 PCL + J (175/115)
300 m run
Monday, April 22, 2019
Sunday, April 21, 2019
WOD 4-22-19
5 sets-
FSq- 1 pause + 1 1/4 + 1 reg. - repeat
—————————————————
50 OH plate lunge
40 burpees to plate
30 G2OH w/ plate
20 burpees to plate
10 OH plate lunge
FSq- 1 pause + 1 1/4 + 1 reg. - repeat
—————————————————
50 OH plate lunge
40 burpees to plate
30 G2OH w/ plate
20 burpees to plate
10 OH plate lunge
Wednesday, April 17, 2019
Tuesday, April 16, 2019
WOD 4-17-19
Monday, April 15, 2019
WOD 4-16-19
Sunday, April 14, 2019
WOD 4-15-19
1 Pause FSq + 1 1/4 FSq+ 1 FSq.
*immediately go into another set
*repeat the sequence of 6 lifts for 5 sets
-------------------------------------------------------
9-7-5
Cluster (135/95)
18-14-10
Over bar burpee
*immediately go into another set
*repeat the sequence of 6 lifts for 5 sets
-------------------------------------------------------
9-7-5
Cluster (135/95)
18-14-10
Over bar burpee
Thursday, April 11, 2019
Wednesday, April 10, 2019
Tuesday, April 9, 2019
WOD 4-10-19
Sunday, April 7, 2019
WOD 4-8-19
FSq- 1 Pause + 1 1/4 + 1 Reg.
---------------------------------------
25 cal row
50 WB
75 sit-ups
100 DU
---------------------------------------
25 cal row
50 WB
75 sit-ups
100 DU
Thursday, April 4, 2019
Wednesday, April 3, 2019
Tuesday, April 2, 2019
Monday, April 1, 2019
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