WOD (WORKOUT OF THE DAY)

WOD 20/11

Weightlifting:

Pausing Overhead Squat

5 Sets of 1

 

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy

 

 

Conditioning:

”Double Jointed”

AMRAP 16

15 Overhead Squats 42,5/30

30 Double Unders

15 Deadlifts 42,5/30

30 Double Unders

 

 

Built By CompTrain

 

 

3-2-1…GO

WOD 19/11

Conditioning:

”Sea Horse”

3 Rounds

40/30 Assault Bike

800 Meter Row

400 Meter Run

20 Burpee Box Jump Overs 60/50

 

 

Built By CompTrain

 

 

3-2-1…GO

WOD 18/11

Weightlifting:

Olympic Complex

On the 2:00 x 5 Sets

3 Power Cleans

3 Front Squats

3 Push Jerks

 

 

Conditioning:

”Randy Savage”

AMRAP 12

3 Rounds of ”Macho Man” 60/42,5

15 Toes to Bar

 

 

Built By CompTrain

 

 

3-2-1…GO

WOD 17/11

”You go I go”

Team Of 2

80 rounds Of

1 Deficit Push Up

2 Front Squat 42,5/30

3 Boxjump 60/50

 

WOD 16/11

”Tippy Toes”
For Time:
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row

 

Built by Comptrain

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