WOD 05-10-2022 Tuesday
30 OHS 95/65 20 Power snatches 115/85 10 Squat Snatches 135/95 **Every 3 minutes starting at 0:00, 200m Run
WOD 05-09-2022 Monday
400m SA KB FR Carry 50/35 200 Double unders 1000m Row 50 Burpees
WOD 05-06-2022 Friday
30 DB Hang cleans 50/35 30 Burpees 30 DB Front Squats 50/35 20 DB Hang Cleans 20 Burpees 20 DB Front Squats 10 DB Hang Cleans 10 Burpees 10 DB Front Squats
WOD 05-05-2022 Thursday
Buy in: 1 mile run 5 rounds: 10 Hand release push ups 20 Alternating Jumping lunges Buy out: 800m Run
WOD 05-04-2022 Wednesday
Every 4 minutes X 4: 25m sled push at bodyweight 25m backwards sandbag carry (100/75) 10 SA DB Alternating Devils press (35/20)
WOD 05-03-2022 Tuesday
6 rounds: 1 minute Cal Row 1 minute C2B 1 minute Double unders 1 minute Rest
WOD 05-02-2022 Monday
Wave Load Every :90- Back squat **Percentages off 1RM Back squat 10 – @ 35 % (RPE 4) 6 – @ 45% (RPE 5) 4 – @ 50 % (RPE 5.5) 10- @ 45 % (RPE 5) 6- @ 50 % (RPE 5.5) 4- @ 55 % (RPE6) 10 – @ 50 % (RPE 5.5) […]
WOD 04-29-2022 Friday
“Christian Regenhard” *Firefighter Hero WOD For Time 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats TC: End of Class
WOD 04-28-2022 Thursday
AMRAP 10 8 HSPU 9 Goblet Squats 50/35 100’ Farmers Carry 50/35 (KB in each hand)
WOD 04-27-2022 Wednesday
1-2-3-4-5-6-7-8-9-10-9–8-7-6-5-4-3-2-1 Burpee Strict Pull up **every 4 minute 200m run
