WODs

Friday, Oct. 8, 2021

AMCAP (As Many Cards As Possible) 20 minutes:

  • Individual decks; No Jokers; Ace = 1 , Face Cards = 10
  • Clubs: Straight-Leg Deadlift
  • Diamonds: Athlete Choice #1
  • Hearts: Barbell Roll-Outs
  • Spades: Athlete Choice #2

OR

Make-Up Day

 

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Wednesday, Oct. 6, 2021

Weight Vest Wednesday

AMRAP 15 minutes

  • 5 Renegade Rows (Row L/R, Push-Up = 1)
  • 10 Air Squats
  • 15 Jumping Jacks

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Tuesday, Oct. 5, 2021

15 minutes:

  • Max. weight Hang Power clean

Then

2 Rounds for total meters:

  • Row 50 seconds, rest 10 seconds
  • Row 40 seconds, rest 20 seconds
  • Row 30 seconds, rest 30 seconds
  • Row 20 seconds, rest 40 seconds
  • Row 10 seconds, rest 50 seconds

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Monday, Oct. 4, 2021

EMOTM 8 minutes

  • 3 Squat or Deadlift. Increase weight each set to finish ~80% from previous weeks 1 RM.

Then

4 Rounds:

  • 8 Toes-to-Bar
  • 16 Dumbbell Lunge Steps (L=1, R=2)
  • 32 Double-Unders

 

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Friday, Oct. 1, 2021

AMRAP 16 minutes:

  • X x 100 Athlete Choice #1
  • X x 10 Athlete Choice #2
  • X Athlete Choice #3

For example (X = 5; 500m Row, 50 Abmat Sit-Ups 5 Box Jumps)

 

 

 

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Thursday, Sept. 30, 2021

5-5-3-3-3-1-1-1-1

  • Thruster
  • Increase weight each round.

Between sets or 5 Rounds after completing Thrusters:

  • 6 Prisoner Get-Ups
  • 12 Push-Ups
  • 18 Lunge Steps (L=1, R=2)

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Wednesday, Sept. 29, 2021

Weight Vest Wednesday

  • 100 Pull-Ups
  • Run 200m or 50 Air Squats every time athlete comes off the bar for the first 6 sets of pull-ups. Complete remaining reps/runs/squats without the vest.
  • Score will be total number of pull-ups performed with weight vest on.

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Tuesday, Sept. 28, 2021

10-5-3-1-1-1-3-5-10

  • Deadlift
  • Increase weight each set until the last set of 1. Weight of the last three sets should be heavier than the first set of the same rep count.

Between sets or 5 Rounds after completing Deadlifts:

  • 4 Kick-up to Handstand
  • 8 Kettlebell Swings
  • 12 GHD Sit-Ups

 

 

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Monday, Sept. 27, 2021

EMOTM 10 minutes

  • Even minutes: 3 Bench Press
  • Odd minutes: 3 Pendlay Row
  • One movement will be done with dumbbells the other with a barbell

Then

AMRAP 15 minutes:

  • 5 Ring Dips
  • 10 Barbell Roll-Outs
  • 200m “Bear-Hug”  Plate Carry.

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