Workout of the Day (WOD)

September 21, 2018

Friday 180921

14min AMRAP:
-14 HSPU OR BB Strict Press 95/65 RX+ 115/75 MRX 75/55
OR Double DB Strict Press 40/25 RX+ 50/35 MRX 35/20
-2 Rope Climbs 15′ MRX 1 to 15′ or 2 to 10′
OR 1 PegBoard Ascent OR 7 T2B to Pull- Up Combos (1 T2B to 1 Pull-up = 1; can link)
-14 Box Jumps 24/20 MRX 20/18
OR 56 Double-Unders
**Stick with one modality OR switch up each round**

Post rounds and reps to comments.

 

September 20, 2018

Thursday 180920

For Time: 
-15 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-10 Russian KBS
– 5 American KBS
-10 KB Goblet Lunges (alt legs)
-15 KB Goblet Squats
Rest 1min
**Then Perform in Reverse order -Sqts, Lunges, etc…**
Rest 2min
**Then Complete 3 Rounds in order**

Post time to comments.

 

September 19, 2018

Wednesday 180919

**WOD Credit to/Based on CF Linchpin**
In a 3-minute window: 
-400m Run
-4 Ring Muscle-ups MRX 8 C2B or 4 Burpee Pull-Ups
-Max Reps Squat Snatches 115/75 RX+135/95 MRX 95/65
*Rest 2 minutes & repeat until 30 Squat Snatches have been completed.

Post time to comments.

 

September 18, 2018

Tuesday 180918

“A Girl Meets a Hero” by DB
” Annie Meets Jerry”
For Time:
50-40-30-20 and 10 rep rounds of:
– Double Unders
– Sit-ups ab-mat anchored
Then
-Run 1 mile
-Row 2K
– Run 1 mile
OR
For Time:
-Run 1 mile
-Row 2K
-Run 1 mile
Then
50-40-30-20 and 10 rep rounds of:
– Double Unders
– Sit-ups ab-mat anchored

Compare to September 21, 2017.

 

September 17, 2018

Monday 180917

3 Sprint Rounds for Time: 
-10 Deadlifts
-5 Over Bar Burpees
-5 Deadlifts
-15 WallBalls
-10 T2B
2 min REST / Add Deadlift Weight
**Deadlift Weight Increases Each Round**
-RD1 = 185/125 RX+ 225/155 MRX 135/95
-RD2 = 225/155 RX+ 275/185 MRX 155/105
-RD3 = 255/175 RX+ 305/205 MRX 175/115

Post time for each round to comments.

 

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