Monthly Archives: September 2018
Tuesday, September 11, 2018
WOD:
A. Working 30s on and 30s off, go until you complete 10 rounds of each:
8 Deadlift – 225#/150#
8 Burpees over bar
B. Work on your free standing handstand hold or progressions with time remaining.
TT WOD – Strength:
A. Back Squat – 4 reps @ 32X0 X 7 sets, rest 2-3:00
B1. Back Extension – 10-12 reps @ 3011 X 4 sets, rest 90-120s
B2. Dumbbell Bulgarian Split Squat – 8-10 reps/leg X 4 sets, rest 90-120s
Note: Increase load if you reach 10.
Saturday, September 8, 2018
10 rounds for time(s) of:
WOD:
Row 250m
Rest 1:00
Compare to: March 9, 2018
TT WOD – Strength:
A1. Sumo Deadlift – 6 reps @ 32X1 X 5 sets, rest 2:00-3:00
B1. Front Squat – 5 reps @ 30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 10-12 reps/leg @ 4010 X 4 sets, rest 2:00
Notes: Dumbbells in both hands.
Friday, September 7, 2018
A1. Thruster (from floor) – 3 reps X 5 sets, rest approx. 2:00
Compare to Thursday, October 12, 2017
A2. Ring Rows – 8-12 reps @ 3011 X 5 sets, rest approx. 2:00
Thursday, September 6, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 20 minutes of:100′ Left foot single leg hops
12 Right Arm Single Arm Push Press – 45#/30#
100′ Right foot single leg hops
12 Left Arm Single Arm Push Press – 45#/30#
Compare to: Monday, May 7, 2018
TT WOD – Strength:
A. Dumbbell Flat Bench Press – 10-12 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 10-12 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale down is push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 12-15 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, September 4, 2018
WOD:
Complete all sets for time(s), distance, cals or load.
A. Side Shuffle Sprints – 20 ft. X 10 touches. Complete as many times as desired, record fastest time. Race a buddy!
Compare to Friday, August 3, 2018
B. 60s Assault bike for cals.
C. Broad Jump – 3 consecutive jumps for distance. Complete as many times as desired, record longest distance.
Compare to Friday, August 3, 2018
D. 15 Overhead squats for load.
E. 10 Rope climbs for time.
Compare to Saturday, July 29, 2018
TT WOD – Strength:
A. Back Squat – 6 reps @ 32X0 X 5 sets, rest 2-3:00
B1. Back Extension – 12-15 reps @ 3011 X 4 sets, rest 90-120s
B2. Dumbbell Bulgarian Split Squat – 10-12 reps/leg X 4 sets, rest 90-120s
Note: Increase load if you reach 12.
