PPLAdmin

Saturday – 191214

WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters (95/65) 30 Calorie Bike or Row 30 Thrusters (95/65) 20 Calorie Bike or Row 40 Thrusters (95/65) 10 Calorie Bike or Row 50 Thrusters (95/65) Note: Only one athlete may …

Saturday – 191214 Read More »

Friday – 191213

SWOD Back Squat 5 reps @ 45-50% 5 reps @ 65% 3 reps @ 75% 5 reps @ 65% 3 reps @ 75% 5 reps @ 65% Note: Perform 20 DB Hammer Curls after each set. WOD “Annie” 50-40-30-20-10 for time of (10 min cap): Double Unders Abmat Sit Ups

Thursday – 191212

SWOD 3 sets of: L-sit on Rings or Box x 15 seconds Flexed Arm Hang (Chin Up grip) x 20-40 seconds Box Jump x 3 reps – AHAP WOD 4 rounds for time of: Run 400m 50m Lunge

Wednesday – 191211

SWOD Every 4 minutes for 16 minutes (4 sets), complete: Axle-bar Deadlift x 4 reps @ 20X5 – AHAP Kayak Special x 16 reps Reverse Snow Angel x 20 reps @ 2020 WOD Complete as many reps as possible in 9 minutes of: 3-6-9-12-15-etc… Deadlift (225/155) Handstand Push Ups Chest-to-Bar Pull Ups *compare to 181105

Monday – 191209

SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set – perform 25 Band Pull Aparts after each working set WOD 3 rounds NOT for time of: 100m Double KB Front Rack Carry (55’s/35’s) 6 Alternating Turkish Get Ups – AHAP 50m Reverse Sled Drag …

Monday – 191209 Read More »

Friday – 191206

SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back) WOD For time (13 min cap): 21 Calorie Row 21 Burpees 21 Pull Ups 15 Calorie Row 15 Burpees 15 Toes-to-Bar 9 Calorie Row 9 Burpees 9 Chest-to-Bar Pull Ups

Thursday – 191205

SWOD Back Squat 3 reps @ 45-50% 3 reps @ 65-70% 1 reps @ 80% 2 reps @ 80% 3 reps @ 80% 4 reps @ 80% 5 reps @ 80% WOD 3 rounds for time of (8 min cap): 10 Deadlift (275/185) 50 Double Unders

Wednesday – 191204

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD Teams of 2, complete the following for time (10 min cap): 60 Power Snatches (135/95) Note: Split reps in any manner. FINISHER 5 rounds of: 30 second Hollow Rock or …

Wednesday – 191204 Read More »