Category Archives: WOD

Tuesday, September 25th

Strength : Hang Clean Complex, 6 sets done E90S 1 Hang Power Clean + 1 Hang Squat Clean WOD : 12m AMRAP 12 KB Swing 53/35 10 Wall Ball 20/14 8 Box Jumps 24/20 6 KB Sumo DL High Pull 4 KB STOH (each arm) 2 KB Thruster (each arm)...
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Monday, September 24th

Strength: Double KB McBlack Press 5 sets of 10 reps -Double is two KettleBells, sit in the wall sit position and perform a set of 10 reps, 5 times. Build up in weight Conditioning : 16 Minutes Total 5m AMRAP 10 Plate Deadlift 45/25 10 Plate Squat 5 Burpee Over Plate rest 4 Minutes 7m AMRAP 20 Burpee Pull-ups 20 Hollow Rocks 10 Cal Row/Erg/Bike 20 Russian Twist (10/10)...
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Sunday, September 23rd

Core Work : 1 Round 75 Situps 50 Hollow Rocks 30 Plank Push-ups (forearm to straight arm back down) 50 Flutter Kick from Hollow Hold 75 Knee to Elbow, same knee same elbow straight arm plank, hands stay planted after last KTE immediately perform 1 round of: 50 KB Swings 53/35 Conditioning : 15 Minute AMRAP 21-15-9 Jumping Squat Walking Lunges KB Deadlift 70/53 – 5 Burpees after...
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Core Work : 1 Round 75 Situps 50 Hollow Rocks 30 Plank Push-ups (forearm to straight arm back down) 50 Flutter Kick from Hollow Hold 75 Knee to Elbow, same knee same elbow straight arm plank, hands stay planted after last KTE immediately perform 1 round of: 50 KB Swings 53/35 Conditioning : 15 Minute AMRAP 21-15-9 Jumping Squat Walking Lunges KB Deadlift 70/53 – 5 Burpees after...
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