Tuesday 10/12/21

Tuesday 10/12/21

WOD:

For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000m

Skill Work:

3 Sets:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

Mission Fit:

“Death by Calorie Row”
every minute on the minute for as long as possible
minute 1: 1 calorie row
minute 2: 2 calorie row
minute 3: 3 calorie row
etc…….
*20 minute time cap*

Monday 10/11/21

Monday 10/11/21

Skill Work:

Pre-workout: Hang Clean
Build up to a heavy set of 1 hang squat clean

WOD:

8 Rounds For Reps:
:20 Muscle-ups
– Rest :10
:20 Clean & Jerks (135/95#)
– Rest :10

Mission Fit:

FOR TIME
800m Run
Then, 5 Rounds of:
10 Lunges
5 Burpees

 

Saturday 10/9/21

Saturday 10/9/21

WOD:

Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats

– Use two DBs

Skill Work:

On a 8:00 Clock:
Practice Single-Arm DB Overhead Squats

 

Friday 10/8/21

Friday 10/8/21

WOD:

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

Skill Work:

Post workout:
4 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#)

Mission Fit:

5 Rounds for time
200m Run
12 DB Deadlifts
9 DB Hang power cleans
6 DB Shoulder-to-overhead