WOD – Wednesday 18/09/19
A.
4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups
Rest 1:30 Between Sets
B.
“Capacity Builder”
3 Rounds:
3 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (9/6)
3 minute Rest
WOD – Tuesday 17/09/19
“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
600m Run
Repeat from 08/01/19
WOD Monday 16/09/19
A.
Front Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
2min between sets
80% 1RM
B.
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (43/30)
WOD – Friday 13/09/19
A.
Deadlift for load:
#1: 6 reps @ 70%
#2: 6 reps @ 75%
#3: 6 reps @ 80%
#4: 6 reps @ 82.5%
2min Rest between sets
B.
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts 102.5/70
Lateral Barbell Burpees
WOD – Thursday 12/09/19
A.
Bench Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
Rest 2mins between sets
Work up to a heavy 2 for today.
B.
4 rounds (not for Time)
12 Double Front Rack KB Step Ups (Alternating legs) 24/20”
Ring L-Sit Hold 30sec (accumulative)
12 Good Mornings tempo 2011
2min between […]
WOD – Wednesday 11/09/19
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
MEANING
• “”Always Remembered”” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City
• The 2001 meter row represents the year
• The 4 rounds represents the four planes
• The 9 Rope Climbs represents […]
WOD – Tuesday 10/09/19
A.
Gymnastics
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
Continue to add (1) rep to each movement until the cap is reached.
B.
“Road Trip”
5 Rounds:
15 Kettlebell Swing (32/24)
400 Meter Run
40 Double Unders
25min cap
WOD – Monday 09/09/19
A.
15mins build to Heavy Single OHS
B.
“Hot Mess”
2 Rounds:
25 Overhead Squats (52.5/37.5)
35/25 Calorie Row
WOD – Friday 06/09/19
A.
Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
2min Rest between sets
B.
“Toon Squad”
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (9/7)
2 Minute Burpees
WOD – Thursday 05/09/19
A.
E2MOM for 8 mins (4 sets)
TGU
Build to a heavy set.
B.
20min EMOM of..
1 – 6-10 Box Jump 30/24
2 – 1-5 Ring Muscle Up / 6-12 Strict Ring Dips
3 – 100m Sprint
4 – 5-8 DB Renegade Press
5 – Rest