WOD 10/16/23
BOXING CLASS IS CANCELED FOR TONIGHTS 7PM. SORRY IN ADVANCE.
BOXING CLASS IS CANCELED FOR TONIGHTS 7PM. SORRY IN ADVANCE.
STR: Barbell Front Rack Step Ups WOD: FT: 150 Double Unders 50 GHD Sit Ups 150ft Handstand walk 50 GHD Sit Ups 150 Double Unders TC=14:00
STR: Tempo Back Squats WOD: 3 Rounds: 5 Burpee Box Jump Overs (30/24) 10 Power Cleans (115/80) -rest until 6 minutes- 3 Rounds 10/8 Calorie AB 20 Wall Balls (20/14) TC=20:00
STR: Hang Pause Squat Clean + Pause Push Jerk WOD: For time: 30 Calorie Ski 15 Sandbag Squats (150/100) (OR 30 at (100/70) 20 Calorie Ski 10 Sandbag Squats (150/100) (OR 20 at (100/70) TC=10mins
STR: Hang Pause Power Snatch WOD: 3 Sets (1 Set every 10 minutes): 500m Run 1000m AB 500m Row *Perform at 80, 85 then 90% pacing per round TC=8mins each set
STR: Clean Deadlift WOD: AMRAP 20 Minutes 2 Ring Muscle Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53)
STR: Pause Front Squats WOD: FT: 18-15-12 AB Thrusters Round 1: 18 @ (95/65) Round 2: 15 @ (115/85) Round 3: 12 @ (135/95) -Then- 66-foot OHWL (135/95)
STR: Pause Front Squats WOD: FT: 18-15-12 AB Thrusters Round 1: 18 @ (95/65) Round 2: 15 @ (115/85) Round 3: 12 @ (135/95) -Then- 66-foot OHWL (135/95) TC=12mins
STR: Power Clean + Push Jerks WOD: FT: 10 Power Cleans (205/135) 20 C2B 40 T2B 80 WB (20/14) 40 T2B 20 C2B 10 Power Cleans (205/135) TC=20mins
STR: Hang Snatch WOD: 3 rounds: 2 legless rope climbs 12 hang kettlebell clean and jerks (2×53/35) 100ft Sled Push Round 1: (325/280) Round 2: (280/235) Round 3: (235/190) *Weight is total of sled+weights on sled