Friday, Sep 18
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 19
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 20
Workout of the Day
Mobilize
(Not Scored)
https://youtu.be/GBOytAOd9Ko
Monday, Sep 21
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Squat Clean 5x1
(Load)
Squat Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
#72 WOD
(Rounds + Reps)
12 min AMRAP (as many rounds as possible)
10 Knees to elbow
15 KB swings
20 Russian twists #25
10 Box jumps
10 Knees to elbow
15 KB swings
20 Russian twists #25
10 Box jumps
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
