Test Jackie
Test Helen
3 RFT of 400M run
21 KBS 1.5/1
12 Pull Ups
Test Nancy
A: 5 RFT of
400M and 15 OHS at 95/65
B: 10 minutes of mobility
Zoom link - https://us02web.zoom.us/j/87480815715
Zoom WOD:
21-15-9
Chair dips and odd object full clean
rest 3 minutes
21-15-9
Sit-ups
Push press
Rest 3 minutes
21-15-9
Power lunges
Mountain climbers
Test Fran
A:21-15-9
95/65 Thrusters
pull ups
B: Max DU in 2 minutes
Zoom link - https://us02web.zoom.us/j/87480815715
Zoom WOD:
Break up as needed!
600 toe taps
400 shoulder taps from plank
200 lunges
Test your Deadlift
On the 2 minutes at increasing loads find your 1 RM deadlift
Zoom link - https://us02web.zoom.us/j/87480815715
Zoom WOD:
4 mins on 2 min off X 5
AMRAP and pick up where you left off
21 Odd object Hang snatch or KBS
15 squats
9 sit-up to a twist
Test Luce
3 RFT of
1000m run
10 MU
100 Squats
With Vest
Zoom link - https://us02web.zoom.us/j/87480815715
Zoom WOD:
50 step ups
50 odd object bent over rows
50 odd object KB snatch
50 lunge steps
50 supermans
50 sit-ups
50 odd object thruster
50 burpees
50 DU/toe taps
Test Bradshaw
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
Zoom link - https://us02web.zoom.us/j/87480815715
Zoom WOD:
1-2-3-...10
Odd object snatch
One round of the following after each set:
5 push ups
10 sit-ups
15 squats
Sunny Sundays
2018 Open Test
This looks interesting
On the 5 minutes x 6
15 Deadlifts 50/35 lbs DB
25 Feet of Handwalking
15 T2B
25 Feet of Handwalking
15 Front rack lunge steps 50/35 DBs
Score is rest left over for each interval
Zoom Link : https://us02web.zoom.us/j/87808608106
Zoom WOD:
"2 rounds for time of:
100 double-unders
20 overhead squats (115/85) or one DB
100 double-unders
12 Man Makers
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 Man Makers
Something about this EMOM
30 min EMOM
1. 80 DU
2. 20 DB snatch 50/35
3. 20 BJ over 24"/16"
4. 20 Sit-ups
5. AMRAP One arm devil press
6. REST
Zoom Link : https://us02web.zoom.us/j/87808608106
ZOOM WOD:
30 min EMOM
1. 80 DU
2. 20 DB snatch 50/35
3. 20 BJ over 24"/16"
4. 20 Sit-ups
5. AMRAP One arm devil press
6. REST
Love Strength Days
A: Deads - 1x6 at 65%, 1x6 at 72.50%, 1x5 at 77.5%, 3x4 at 80%, 2x3 at 85%
B: Bent over barbell rows 5x6 at 60%
C:DB seated shoulder press 3x12 (same weight as last week)
D: 10 minutes of mobility
Zoom Link : https://us02web.zoom.us/j/87808608106
ZOOM WOD:
10 Push press
20 Hollow Body rocks
10 cleans
15 V-Ups
10 deadlifts
10 sit-ups
Rest 2 minutes
x 8
28 minutes, are you kidding?
7 mins on 2 minutes off x 4
Start each round with an 800m run then
AMRAP
16 WB
12 KBS 1.5/1
8 C2B
Zoom Link : https://us02web.zoom.us/j/87808608106
ZOOM WOD:
7 mins on 2 minutes off x 4
Start each round with a 2 minutes of plank shoulder taps
AMRAP
16 sit up to a twist
12 KBS 1.5/1
8 Bent over rows (95/65)
Does it ever get easy?
90 seconds on 45 seconds off x 6 rounds
200 m run, 10 thrusters 95/65, AMRAP Bar hop Burpees
Rest 5 minutes
90 seconds on 45 seconds off x 6
18/14 Cal Row, 9 Burpees over the rower, AMRAP lunge steps
Zoom Link : https://us02web.zoom.us/j/87808608106
Zoom WOD:
90 seconds on 45 seconds off x 5 rounds
60 DU, 15 thrusters 95/65 or DBs, AMRAP Bar hop Burpees
Rest 5 minutes
Repeat
Sunday Chipper
Love the Variety
Cindy and DT Yeah!
2 minutes on 1 minute off x 5
Run 200m
AMRAP DT
Rest 5 minutes
2 minutes on 1 minute off x 5
Run 200M
AMRAP CINDY
Zoom link: https://us02web.zoom.us/j/82944079746
Zoom WOD:
2 minutes on 1 minute off x 5
20 BJ overs
AMRAP DT (barbell or DB)
Rest 5 minutes
2 minutes on 1 minute off x 5
20 BJ Overs
AMRAP
5 push ups
10 squats
15 criss cross
24 minutes Again
8 minutes on 3 minutes off x 3
Start each round with a 500m run
Remaining Time AMRAP
3 BM
9 Muscle snatch 75/55
12 lunges with bar in a front rack position
Zoom link: https://us02web.zoom.us/j/85145148625
Zoom WOD:
8 minutes on 3 minutes off x 3
Start each round with a 100 DU
Remaining Time AMRAP
9 DB burpee deadlifts
12 lunges with DB in a front rack position
21 Sit-up to a twist
Look at us getting Stronger
A: Deads -
1x6 at 65%, 2x5 at 72.50%, 2x5 at 77.5%, 1x5 at 80%,
1xAMRAP at 82.5%
B: Bent over barbell rows 5x6 at 60%
C:DB seated shoulder press 3x10 (heavier than last week)
D: 500m run, then 10 rounds of 5 HSPU and 10 KBS 2/1.5
Zoom link: https://us02web.zoom.us/j/84234716297
Zoom WOD:
10 rounds resting 1 minute after round :
10 push ups
10 Db one arm thrusters
10 deadlifts (135/95 or a set of DBs)
10 DB one press (5 each side)