WOD – 9/26/19

COME GET SOME!!!

Strength- Push Press (Wk6)

12 min to establish 1 RM

Suggested loading progression:

  • Set 1: 2 @ 75%
  • Set 2: 1 @ 85%
  • Set 3: 1 @ 90%
  • Set 4: 1 @ 95%
  • Set 5: 1 @ 101%+

WOD

AMRAP 4:

  • 200m Run
  • 15 Power Cleans (#135/95)
*Max Double Unders in remaining time

Rest 2 minutes

AMRAP 3:

  • 200m Run
  • 15 Power Cleans (#115/75)
*Max Double Unders in remaining time

Rest 2 minutes

AMRAP 4:

  • 200m Run
  • 15 Power Cleans (#135/95)
*Max Double Unders in remaining time

WOD – 9/24/19

COME GET SOME!!!

Strength- Bi’s get the Guys, Curls get the Girls

1. Full Range 3×10

2. Hammer Curls 3×10

3. Wide Curls 3×10*

*ELBOWS MUST STAY PINNED TO YOUR SIDES THROUGHOUT THE ENTIRE MOVEMENT. No heaving or using momentum. Use a “1,2” count on the way up and on the way down. 

WOD

3 Rounds for Time:

  • 200m Farmer’s Carry
  • 20 Step-overs (#35/20)- 20″ for ALL
  • 20 GHD Sit-ups