Friday WOD, August 21, 2015

Posted on 20. Aug, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:

6×4 Back squats @ 70%

WOD:
5 rounds of:

1st minute, do: 3 Weighted pull-ups (Male: 35 lb.- 53 lb.; female 0 lb.- 26 lb.)
2nd minute, do: 3 Body weight bench press + 12 push-ups
3rd minute, do: 5 Deadlifts (225 lb./155 lb.)
4th minute, do: 20 Sit-ups

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___________

LEANFIT:
3 rounds for time of:

1000m Row
12 Burpees
400m Run

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___________

DE:
For time:

25 Power cleans (115 lb./75 lb.)
1 mile Run
50 Pull-ups
1 mile Run
75 Push-ups
1 mile Run

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Thursday WOD, August 20, 2015

Posted on 19. Aug, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Strict press 2-2-2-2-2

WOD:
7 rounds for time of:

300m Row
10 Toes to bar
Rest 1 minute

Post loads and time to comments.

__________

LEANFIT:
For time:

30 Power cleans (95 lb./55 lb.)
3 rounds of:
30 Double-unders
30 Sit-ups
30 Russian twists
30 Push-ups

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__________

DE:
5 rounds for time of:

25 Back extensions
25 Sit-ups
800m Run

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Wednesday WOD, August 19, 2015

Posted on 18. Aug, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:

Power clean 3-3-3-3-3
3×2 Deadlift, pause above the knee

WOD:
3 rounds for time of:

20 Kettlebell swings (53 lb./35 lb.)
20 Box jumps
800m Run

Post loads and time to comments.
____________

LEANFIT:
3 rounds for time of:

20 Kettlebell swings (53 lb./35 lb.)
20 Lateral step overs with med ball overhead
800m Run

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____________

DE:
10 rounds for time of:

2 Deadlifts (225 lb./155 lb.)
2 Box jumps (30″/24″)
200m Run
Rest 1 minute

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Tuesday WOD, August 18, 2015

Posted on 17. Aug, 2015 by .

3

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Front squat, EMOM 2 reps @ 70-75% for 12 minutes

WOD:
Every minute on the minute for 30 minutes, complete:
3 Burpees
1 Ring muscle-up

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_________

LEANFIT:
For time:

50 Sit-ups
4 rounds of:
15 Kettlebell deadlifts
30 Double-unders

Rest 3 minutes then complete:
50 Sit-ups
4 rounds of:
15 Burpees
15 Box jumps

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__________

DE:
4 rounds for time of:

1000m Row
400m Run

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Monday WOD, August 17, 2015

Posted on 16. Aug, 2015 by .

5

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets @ 70-75% of: Snatch deadlift, pause at the hip + Snatch
3×2 Snatch press, behind the neck (strong double)

WOD:
4 rounds for time of:

12 Overhead squats (135 lb./95 lb.)
50 Double-unders

Post loads and time to comments.
__________

LEANFIT:
6 rounds for time of:

5 Front squat (75 lb./45 lb.)
10 Walking lunges (75 lb./45 lb.)
100m Run
8 Pull-ups
12 Push-ups
100m Run
Rest 1 minute

Post time to comments.
__________

DE:
For time:

400m Farmers carry
200m Carry over head (95 lb./65 lb.)
100 Step ups with sand bag (20inch box)
200m Sled push
100m Walking lunge
1 mile Run

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