Strength:Power Snatch ComplexOn the 2:00 x 5 Sets:1 Hang Power Snatch2 Power Snatches3 Overhead SquatsConditioning (Cap 12:00)5 Rounds:12 Deadlifts9 Overhead Squats6 Hang Power SnatchesBarbell: 115/85
WOD 9/30/19
Gary Ostroski
WOD 9/27/19
HSPU Stamina (16:00 Cap)4 Supersets:15 Weighted AbMat Sit-UpsMax Strict Handstand Push-upsRest 1:30 Between Sets.ConditioningOn the 5:00 x 4 Rounds:20 Double Dumbbell Deadlifts (70’s/50’s)20 Wallballs (20/14)20/15 Calorie Row
GoFit 9/27/19
On the 5:00 x 4 Rounds:20 Double Dumbbell Deadlifts 20 Wallballs 20/15 Calorie Row
GoFit 9/26/19
Teams of 3For Time:60 DB Clean and Jerks 400 Meter Team Run3 Rope Climbs400 Meter Team Run100 DB-Facing Burpees400 Meter Team Run3 Rope Climbs 400 Meter Team Run60 DB Clean and Jerks
WOD 9/26/19
“Mighty Ducks”Teams of 3For Time (30 Minute Cap):60 Clean and Jerks (135/95)400 Meter Team Run10 Rope Climbs400 Meter Team Run100 Barbell-Facing Burpees400 Meter Team Run10 Rope Climbs400 Meter Team Run60 Clean and Jerks (135/95)
GoFit 9/25/19
In Teams of 3:AMRAP 18:50 DB Floor Press 50 DB Squat 50 DB Deadlifts
WOD 9/25/19
In Teams of 3:AMRAP 7:Bench Press50 Bench Press (135/95)50 Bench Press (155/105)AMRAP Bench Press (185/135) … Rest 3 MinutesAMRAP 7:50 Front Squat (135/95)50 Front Squat (155/105)AMRAP Front Squat (185/135) … Rest 3 MinutesAMRAP 7:50 Deadlifts (185/135)50 Deadlifts (225/155)AMRAP Deadlifts (275/185)
GoFit 9/24/19
For Time:50/35 Calorie Assault Bike100 Jump Rope800m Run 100 Jump Rope50/35 Calorie Assault Bike
WOD 9/24/19
Strength 3 Sets of: 1:00 Plank 10 DB Row per Arm Conditioning (Cap 23:00) For Time: 50/35 Calorie Assault Bike 125 Double-Unders 2k Row 125 Double-Unders 50/35 Calorie Assault Bike
GoFit 9/23/19
3 Rounds:400 Meter Run12 Burpee Box Jump Overs 15 DB Thrusters
Today's WOD
WOD 10/17/19
Strength: Tempo Deadlift 5 Sets of 1 Tempo: 6 Seconds Up, 6 Seconds Down Build to a moderate, and not to exceed 55%. Rest as needed between sets. Conditioning: On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2: 15/12 Calorie Row Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) Minute 4: Handstand Walk Practice Minute 5: 12/9 Calorie Ski Erg or Bike
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