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Last 7 WODS

WOD 4 rds
10 back extensions
15 t2b
20 RKBS (53/35)
200 m run

Strength: 4 sets:
100′ Suit Case Carry – HEAVY
15 Dual KB Front rack walk (15 steps per leg)

WOD
5rds 500 m row
10 bench press (155/115)

Up Body Pull
A1. 5 Strict pull up @ 4 seconds up, 1 second pause X 1 second down A2. 20-30s Single arm static Ring Row hold
A3. 10-15 BB reverse curl
Rest 90s-2Minutes x4

AMRAP
100′ walking lunge (95/65)
15 bar facing burpees

WOD “Coach Rachel’s Birthday WOD”
3 rds
11 c2b
7 s2oh (155/115)
24 DU
-rest 3 min
3 rds
11 box jumps (30/24)
7 DL (155/115)
24 GHD
-rest 3 min
3 rds
11 HSPU
7 hang power cleans (155/115)
24 pistols

Barbell: Overhead Squat 4×5 – add 0,5,10lbs from last week

WOD:
1 mile run
15 squat snatch (70% 1RM)
1 mile run
-scale run to 800 m if you cannot finish the mile in 10 min

Barbell: Deadlift 4×5 *add 0,5,10lbs

WOD: 16 min AMRAP
2 rope climbs
6 Dumbell snatch (55/35)
12 chest to bar
24 air squats

Barbell:Shoulder/Core Stability OH unstable walk w/ KB’s 100′ x4 (put Kb’s and bands on BB and walk)

WOD:
1000m row
800m row
600 m row
400m row
200m row
-rest :30 sec between sets

Full WODS Archive

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