Category

WOD

9.30.20- Wednesday

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Today’s Workout

Strength

  • 10-8-6-4-2 Bench Press *Heavier Than 2 Weeks ago
    • 20 DB Shrugs between each set

Conditioning

  • 2:00 on/1:00 off x5
    • 16 DB Box Step Ups
      In remaining time, max Burpee Box Jump Overs

9.23.20- Wednesday

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Weightlifting

  • EMOM10
    • Odd: 5 Front Squats @65%
      Even: 5 Strict Pull Ups

Metcon

  • 2:00 on/1:00 off x5
    • 20 DB Lunges
      10 Double DB Hang Snatch
      Max Calorie Machine in remaining time

9.17.20- Thursday

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Today’s Workout

Strength

  • Bench Press
    • 10-8-6-4-2-2-2

15 DB Shoulder Shrugs between Each Set

Conditioning

  • 5 Rounds Each, alternating rounds with a partner
    • 50 Double Unders
      5 Man Makers

*10 Synchro Push Ups Every Switch

9.15.20- Tuesday

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Today’s Workout

Conditioning

  • AMRAP20:
    • 100 Cal Row or Ski
      80 Abmat Sit Ups
      60 Push Ups
      40 Deadlifts
      20 Muscle Ups

Finish the muscle ups? Max burpees in remaining time

9.14.20- Monday

By | WOD | No Comments

Today’s Workout

Weightlifting

  • 5×5 Shoulder Press (Building
    • Perform 2 Wall Walks after every set

Conditioning

  • Buy In: 500m Run
    • 5 Rounds:
      • 9 Burpees Over the Bar
      • 9 Shoulder to OH
  • Buy Out: 500m Run