WODs

Monday, Sept. 14, 2020

For Time:

15-12-9-6-3

  • Hang Squat Clean
  • Toes-to-Bar OR x1.5 GHD Sit-Ups
  • Ring Dips
  • Increase weight each round.

 

 

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Friday, Sept. 11, 2020

9 Rounds:

  • 11 Wallball
  • 11 Kettlebell Swings
  • 11 Hand-Release Push-Ups
  • 11 KB Sumo Deadlift High-Pull
  • Run/Row in any combination a total of 2001 meters over the course of the 9 rounds.

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Thursday, Sept. 10, 2020

AMRAP 5 minutes

  • 5 Deadlift
  • 3 Prisoner Get-Ups
  • 1 Wall Walk

AMRAP 5 minutes

  • 5 Wall Walk
  • 3 Deadlift
  • 1 Prisoner Get-Up

AMRAP 5 minutes

  • 5 Prisoner Get-Ups
  • 3 Wall Walks
  • 1 Deadlift

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Wednesday, Sept. 9, 2020

Weight Vest Wednesday

10!

  • Touch-the-Floor/Ceiling
  • Sit-Ups w/Feet against the wall
  • Leg Lift Overs
  • “Man On Fire” Burpees
  • Athlete can decide to choose each movement either in an ascending or descending order.

OR

21-15-9 / 9-15-21

  • Touch-the-Floor/Ceiling
  • Sit-Ups w/Feet against the wall
  • Leg Lift Overs
  • “Man On Fire” Burpees
  • Two movements ascending; two movements descending

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Friday, Sept. 4, 2020

Fun Friday

AMRAP 20 minutes

Rep Scheme is determined by class size. Each athlete picks a movement and rep count in order that they arrive for the class.

  • Class of 3: 6-12-18
  • Class of 4: 4-8-12-16
  • Class of 5: 5-10-15-10-5
  • Class of 6: 6-9-12-12-9-6

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Thursday, Sept. 3, 2020

5 Rounds:

  • 21 Calorie Row
  • 15 Wallball
  • 9 Shoulder-to-Overhead

OR

7 Rounds:

  • 15 Calorie Row
  • 10 Wallball
  • 5 Shoulder-to-Overhead (Increase weight each round; No plates smaller than 10lbs.;  Minimum bar weight 35lbs.)

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Wednesday, Sept. 2, 2020

Weight Vest Wednesday

For Time:

  • 200m Run / 9 Knees-to-Elbows / 9 Push-Ups
  • 400m Run /  21 Knees-to-Elbows / 21 Push-Ups
  • 200m Run / 15 Knees-to-Elbows /15 Push-Ups
  • 400m Run / 15 Knees-to-Elbows / 15 Push-Ups
  • 200m Run / 21 Knees-to-Elbows / 21 Push-Ups
  • 400m Run / 9 Knees-to-Elbows / 9 Push-Ups
  • Athlete will alternate triplets with and without the vest, but may choose how to start. I.E. Shorter runs w/vest = ascending reps w/vest; Long runs w/vest = descending reps w/vest.

 

 

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Friday, Aug. 28, 2020

Fun Friday

AMCAP 20 minutes (As Many Cards As Possible)

  • Athletes each have own deck.
  • Each athlete gets to pick a single movement. Coach will assign remaining movements for class sizes smaller than 4 and pick from the choices for classes larger than 4.
  • Face cards count as 10, Aces = 1, Ignore Jokers.

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