Sunday 10/17/21

by Mandy Greenawalt | Oct 16, 2021 | Workout of the Day

WOD:

Rest Day

Saturday 10/16/21

by Mandy Greenawalt | Oct 15, 2021 | Workout of the Day

WOD:

For Time:
200 Box Step-ups (24/20″)
150 KB Swings (70/53#)
– Partner holds KB in front rack position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings.

Skill Work:

With a Partner:
800m KB Farmer Carry
3:00 Plank Hold
– Switch KB carry with partner as needed

Friday 10/15/21

by Mandy Greenawalt | Oct 14, 2021 | Workout of the Day

WOD:

Snatch 1RM

7 Sets For Load:
1 Snatch

Skill Work:

3 Sets:
10 Snatch Grip Push Presses
10 Seated Sots Presses

Mission Fit:

10 Rounds for time
3 Devils press
6 Toes-to-bar

Thursday 10/14/21

by Mandy Greenawalt | Oct 13, 2021 | Workout of the Day

WOD:

“Chelsea”
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Mission Fit:

4 Rounds for time
15 Kettlebell swings
10 Goblet squats
15 Box jump overs

Wednesday 10/13/21

by Mandy Greenawalt | Oct 12, 2021 | Workout of the Day

Skill Work:

Pre-workout:
Candlestick and Single-leg squat practice

WOD:

5 Rounds For Time:
20 GHD Sit-ups
400m Run

Mission Fit:

9 Minute AMRAP
10 Double unders
3 Pull-ups
20 Double unders
6 Pull-ups
30 Double unders
9 Pull-ups
etc…….

Tuesday 10/12/21

by Mandy Greenawalt | Oct 11, 2021 | Workout of the Day

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*