Thursday, Sep 18
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
1 CLEAN
***** 08 MIN MARK ONLY 1 CLEAN PER MIN FOR LAST 4 MIN FOR 1 HEAVY CLEAN
@ WORK UP TO 85%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
1 CLEAN
***** 08 MIN MARK ONLY 1 CLEAN PER MIN FOR LAST 4 MIN FOR 1 HEAVY CLEAN
@ WORK UP TO 85%
#71 WOD
()
4 ROUNDS FOR TIME
07 HANDSTAND PUSH UPS
200 M RUN
08. MUSCLE SNATCH #65
100. M RUN
07 HANDSTAND PUSH UPS
200 M RUN
08. MUSCLE SNATCH #65
100. M RUN
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Friday, Sep 19
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Mix STRENGTH
(Other / Text)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
5 rounds for time of:
()
5 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
♀ 35-lb DBs ♂ 50-lb DBs
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
♀ 35-lb DBs ♂ 50-lb DBs
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Saturday, Sep 20
Workout of the Day
BELL
()
3 rounds for time of:
- 185/125 lb. deadlifts, 21 reps
- 15 pull-ups
- 185/125 lb. front squats, 9 reps/
- 185/125 lb. deadlifts, 21 reps
- 15 pull-ups
- 185/125 lb. front squats, 9 reps/
Sunday, Sep 21
Workout of the Day
Mobilize
(Not Scored)
https://youtu.be/GBOytAOd9Ko
