Month: September 2023

Every 2 minutes for 20 minutes perform 5 bench press at 70% of 1 RM and 5 strict pull-ups WOD 4 RFT:20 sumo deadlifts 35/53# KB20 KB swings (American) 35/53#200m run

5×5 OH squats add 5# to last liftEMOM for 12 minutes 1st min 15 wall balls 14/20#2nd min 200m row

5×5 bench press at 65% of 1 rep max With a running clock, at the top of each minute do 1 pull up/ 1push up/ 1 air squat Add 1 rep to each movement every minute for 15 minutes or until you can not finish the required reps in that minute

5×5 snatch at 65% of 1 rep max AMRAP in 12 minutes 5 front squats 10 C2B pull ups20 double unders

5×5 dead lift add 5 to 10# from last liftAMRAP in 20 minutes “School Boy”5 body weight dead lifts 1 rope climb

Back squats 5×5 add 5# from last liftFor time:30 wall balls 14/2030 floor to overhead 65/9530 KB swing (American) 35/5330 burpees 30 hang power cleans

In teams of 3, every 3 minutes complete 5 deadlifts 5 bench press and 5 power cleans. Use between 65 to 75% of 1 rep max. Rest and repeat every 3 minutes for 10 rds.  *Each team member starts at a station and cycles through all 3 each round.

Front squat 5×5 increase weight 5# from last week Push press 5×5 WOD “Jackie”1000m row50 thrusters 35/4530 pull ups

WOD “Death By Plate Weight “4RFT W25#/M45#400m run w/plate20 burpee to overhead to plate jump20 overhead traveling lunge steps (alt. legs)20 ab mat sit-ups w/plate

OH squat 5×5 increase weight 5# from last week Power snatch 8 min EMOM 3 @ 60/65% WOD 5RFT10 OH squat 95/65 10 dips250m row