Saturday, September 30, 2023
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together...
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jdh6270
- 1 day ago
- 1 min
Friday, September 29, 2023
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â ...
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jdh6270
- 2 days ago
- 1 min
Thursday, September 28, 2023
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @...
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jdh6270
- 3 days ago
- 1 min
Wednesday, September 27, 2023
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat...
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jdh6270
- 4 days ago
- 1 min
Tuesday, September 26, 2023
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders...
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jdh6270
- 5 days ago
- 1 min
Monday, September 25, 2023
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping...
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jdh6270
- Sep 22
- 1 min
Saturday, September 23, 2023
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner...
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jdh6270
- Sep 21
- 1 min
Friday, September 22, 2023
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For...
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jdh6270
- Sep 20
- 1 min
Thursday, September 21, 2023
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10...
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jdh6270
- Sep 19
- 1 min
Wednesday, September 20, 2023
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max...
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jdh6270
- Sep 18
- 1 min
Tuesday, September 19, 2023
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on...
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jdh6270
- Sep 17
- 1 min
Mon, September 18, 2023
For time Run 400m 16 Wall ball 30#/20# 16 alternating DB snatches @ 50#/35# Run 400m 24 Wall ball 24 Alternating DB snatches Run 400m 32...
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jdh6270
- Sep 15
- 1 min
Saturday, September 16, 2023
6 rounds for time with a partner Run 200m while other bikes 12/9 cals 16 deadlifts 225/155 40 double unders or 60 single unders each 16...
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jdh6270
- Sep 14
- 1 min
Friday, September 15. 2023
A. EMOM 12 minutes min 1- Echo bike 10/8 cals min 2- Row 10/8 cals min 3- 15-20 GHD sit-ups B. 3 rounds for time 25 Kb swings @ 53#/35#...
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jdh6270
- Sep 13
- 1 min
Thursday, September 14, 2023
“Chief" 3 minute AMRAP 3 Power Cleans @ 135#/95# 6 push-ups 9 air squats rest 1:00 x5 sets + Extra Credit 3 sets GHD hollow hold 30-60...
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jdh6270
- Sep 12
- 1 min
Wednesday, September 13, 2023
A. Take 15 minutes to build to a heavy single deadlift -no misses -if feeling good, go for something B. For time Run 400m 16 Power...
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jdh6270
- Sep 11
- 1 min
Tuesday, September 12, 2023
A. Take 15 minutes to complete 4 sets of the following A1. Farmers walk 50m @ 70#/53# per hand rest :15 before DB bench press A2. Max UB...
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jdh6270
- Sep 10
- 1 min
Monday, September 11, 2023
“9/11 Memorial WOD" 2001 meter run or row + 2 rounds (2 towers) 11 Deadlifts 11 Power Cleans 11 front squats 11 push press 11 thrusters...
132 views0 comments
jdh6270
- Sep 8
- 1 min
Saturday, September 9, 2023
25 minute AMRAP w/ Partner 60 Wall ball 20#/14# 40 toes to bar 20 burpee box-jump on and over 24"/20" box *After each round 1 partner...
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jdh6270
- Sep 7
- 1 min
Friday, September 8, 2023
A. EMOM 12 minutes min 1- Echo Bike 12/9 cals (Cap @ 45 sec) min 2- Max strict/kipping/pike HSPU in 30 seconds min 3- 12-14 front rack...
107 views0 comments
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