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WODs

Friday 28th February

27/2/2020

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A. Tabata:
  • Freestanding Handstand Hold

B. As Many Rounds and Reps as possible in 20 minutes:
  • 2 Muscle-Ups
  • 10 Alternating One-Arm Dumbbell Clusters @ 50/35 lbs
  • 30 Double-Unders
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Thursday 27th February

26/2/2020

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A. 6 sets (every 2:30 minutes) of:
  • A1. 6 Bent-Over Barbell Rows
  • A2. 15 Banded Bicep Curls

B. As Many Rounds and Reps as possible in 14 minutes:
  • Run with Kettlebell 240 meters @ 24/16 kg
  • 6 Strict Pull-Ups
  • 12 One-Arm Kettlebell Snatches @ 24/16 kg
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Wednesday 26th February

25/2/2020

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A. Front Squat
  • 20 minutes to build to 1 RM

B. 3 Rounds for Time:
  • 30 GHD Sit-Ups
  • 20 Wall Ball Shots @ 20/14 lbs
  • 10 Power Cleans @ 135/95 lbs
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Tuesday 25th February

24/2/2020

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​A. Every 1 minute for 10 minutes (5 rounds): 
  • Minute 1 - 12 Kettlebell Swings @ 28/20 kg
  • Minute 2 – 5-10 Kipping Pull-Ups

B.
5-10-15-20-25-30 Reps for Time:
  • Overhead Squat @ 115/75 lbs
  • Bar Facing Burpee
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Monday 24th February

23/2/2020

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 A. Within 20 minutes:
​       Deadlift
  • Set 1 - 10 reps
  • Set 2 – 7 reps
  • Set 3 – 4 reps
  • Set 4 – 1 rep
      Rest as needed

B. For Time:
  • 50 Dumbbell One-Arm Overhead Walking Lunge Steps
  • 50 Box Handstand Push-Ups 24/20 inches
  • 50 Dumbbell Box Step-Ups 24/20 inches @ 50/35 lbs
  • 50 Wall Ball Shots @ 20/14 lbs
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Friday 21st February

20/2/2020

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A. Every 2:30, for 12:30 (5 sets):
  • 4 Front Squats @ 75% of 1RM

B. As Many Rounds and Reps as possible in 8 minutes:
  • 3 Front Squats @ 185/115 lbs
  • 33 Double-Unders
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Thursday 20th February

19/2/2020

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A. As Many Rounds and Reps as possible in 15 minutes:
  • 7 Power Cleans @ 135/95 lbs
  • 14 Wall Ball Shots @ 20/14 lbs
  • 21 Box Jumps 24/20 inches

​B. 3 sets of:
  • B1. 15 Hollow to Knee Tucks
  • B2. Front Plank for 45 seconds
​       Rest 90 seconds
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Wednesday 19th February

18/2/2020

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A. Every 3 minutes, for 15 minutes (5 sets):
  • 5 Barbell Bench Presses
      Start at 55% of 1 RM and increase weight each set

B. For Time:
  • Run 1000 meters
  • 30 Burpee Pull-Ups
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Tuesday 18th February

17/2/2020

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A. Every 3 minutes, for 15 minutes (5 sets):
  • 2 Front Squats @ 80% (4010 tempo)

B. 3 Rounds for Time:
  • 30 Pistols
  • 10 Deadlifts @ 265/175 lbs
0 Comments

Monday 17th February

16/2/2020

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A. Every 1 minute for 10 minutes (10 rounds):
  • 2 Rope Climbs

B. 20 Minute As Many Reps as Possible:
  • 500m Row
      3 Rounds:
  • 7 Push Press @115/75lbs
  • 11 Toes to bar
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