Wednesday 9/31/22

 

Make up WOD

 

Tuesday 8/30/22 WALLBALLS!

 Conditioning: Accumulate 150 wallballs

Working 2:00 minutes on/ 1:00 rest 

20/15 calorie row

Max wallballs

Sunday 8/28/22. GTOH, burpees, dubs

 Strength: trap bar farmer carry

Conditioning: for time

       21-18-15-12-9-6-3

GTOH ( use bar or plate)

5 burpees + 30 Dubs on dashes 

6/4/22 trap bar carry-

     Mo- 95#

     Matt- 185#

     Lynne- 165#

     Kate- 195#

     Pete- 235#

Saturday 8/26/22

 Strength: shoulder press - 5-5-5-3-3-3

Conditioning: Row 3K w/partners

Partner #1. Rows

Partner#2. Wallballs

Partner #3. Russian twists 

* switch every 200 meters

Friday 8/25/22

 Conditioning: 5 rounds for time 

     3 power cleans 

     25 DUBS

     6 front squats 

     25 DUBS 

     9 deadlifts 

(18 minute time cap)

Thursday 8/25/22

Wednesday 8/24/22

 Amrap x3

#1. Amrap-7

     20 DB Snatches 

     20 Ab mat sit ups 

Rest 2 minutes

#2. Amrap-6

     10 Snatches 

     10 squats 

Rest 2 minutes

#3. Amrap-5

     5 power cleans

     5 slamballs

Finisher- Tabata abs

Tuesday 8/23/22 Open Wod 17.5

 Open WOD 17.5

10 rounds for time:

35 Dubs

9 thrusters (95/65)

 * scaled

35 singles

9 thrusters (65/45)

Monday 8/22/22 goblet squat, snatches, DUBS

 Strength: box squats 5-5-5-5

Conditioning: 5 rounds for time 

     8 goblet squats 

     16 DB snatches

     32 DUBS

Sunday 8/21/22 DL ladder

 Strength: pull ups 4 rounds for max reps. 

Conditioning: for time

     1-2-3-4-5-6-7-8-9-10 Deadlifts 

     10-9-8-7-6-5-4-3-2-1 Shoulder Press

* 100 meter sprint on rower on dashes

 Kate was a beast today pushing the sled on the new turf. 270#! Was it the shoes?

Saturday 8/20/22 sled push

 Strength: sled push

Conditioning: for time

     -300 meter row

     30 wallballs 

     30 KB swings

     -200 meter farmer carry

     20 wallballs 

     20 KB swings

     -100 meter heavy object carry

     10 wallballs 

     10 KB swings 

Friday 8/19/22

 

Thursday 8/18/22 deadlift, push ups KB

 Conditioning: 10 rounds for time

10 deadlifts 

10 push ups

10 KB swings 

Thursday 8/11/22 Deck of cards

 DECK OF CARDS W/ a TWIST

Wednesday 8/10/22

 Conditioning: 30-20-10

          KB swings

          Goblet squats

200 meter run after each round 

Tuesday 8/9/22 thrusters + Dubs

 

Sub 35 singles for dubs

Monday - pull ups, deadlifts , front squats

 

Sunday 8/7/22

 5 Rounds for time 

     15 wallballs 

     15 hang power cleans 

     30 Dubs

Finisher …… squats and abs

Saturday 8/6/22

AMRAP 15

 30/20 calorie row

20 TTB

10 Snatches (95/65)

Friday 8/5/22.. squats, DB snatches, pull ups

 5 Rounds

20 air squats 

20 DB snatches

10 pull ups

Thursday 8/4/23

 AMRAP-30

5 push press 

4 cleans

3 thrusters

10 TTB

Run / Row 400

Taco Tuesday 8/2/22

 

Monday 8/1/22 “Jackie”

 “Jackie”

1000 m row

50 thrusters (45#)

30 pull ups