Category Archives: Getting It Back

102513

WOOHOOO Friday!!!

SWOD–Squat

5×5 @90% of Mondays 5RM

WOD–AMRAP 15 minutes

5x Pull Ups
7x Push Ups
10x Rotational Balls Slam

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102413

SWOD
5RM bench, -10% x5, -20% x5

WOD
AMRAP in 7 minutes
5 x OH squat (65)
70 jump rope

Rest 2 minutes

AMRAP in 7 minutes
10 bent over row (65)
Sprint 200m

Rest 2 minutes

AMRAP in 7 minutes
5 thrusters (65)
10 box jumps (24 in)

10 minutes hand stand work

102213

SWOD:

Snatch 5RM, -10% x 5, -20% x 5

 

WOD:

5 Rounds for Time:
21 wallballs (20/14)
12 KBS (55/35)

 

Rest 3 minutes
Run 1 mile

102113

Squat
5RM, -5% x 5, -10% x 5

EMOM 20
Odd: 15 burpees
Even: 15 wall balls