WODs for
WODs
Leaderboards
Vic Sandhu
Shaun Holaday
Allen John
Ilya Levitin
Cassandra Wunschel
Trey Brazil
September 18, 2020 Friday
Front Squat 6-6-6-6 (Adv 3-3-3-3) These will be taken from the ground
Rx'd/Adv Versions
-Buy in 70m Farmer carry ~45/25 ~50/35- 4 rounds 15 Dumbbell snatch 45/25 (20 @ 50/35) (Alt @ 50+/35+) 10/7 Push ups (14/10) (Beef HSPU 8/4) (Bison 12/8) -Cash out 70m Farmer carry ~45/25 ~50/35-
Beef/Bison Version
4 rounds 20 Alternating Dumbbell snatches 50/35 8/4 Handstand Push ups (12/8) -Cash out with 200m farmer carry ~50/35 70/45-
September 17, 2020 Thursday
5 rounds 10 Power Cleans 95/65 (115/75 or power snatch 95/65) (135/95 or 115/75 power snatch) 12 Sit ups, tuck ups, v-ups (6 toes to bar) (10 toes to bar) 15 Double or 45 singles unders (30) (60) 403m Run (Beef runs 603/603/403/403/403)
September 16, 2020 Wednesday
10 Minute alternating emom 1- 5 ea side Back stepping lunges (DB/KB/BB) 2- :20-:40s plank (adv weighted plank) (Beef Hollow hold) (Bison weighted hollow hold)
September 15, 2020 Tuesday
RxD: 95/65 Adv: 115/75 Beef: DB 50/35 No Step Ups *compare Sept 4, 2017 & 11/8/17
September 14, 2020 Monday
12 Minute emom 2 Cleans or Snatches Adv option First 6 sets- 2 reps Last 6 sets- 1 rep
7 rounds :30s of Max Kettlebell swings 53/35 (70/44) (Am swing 70/53) :30s of air squats :30s of rest
September 13, 2020 Sunday
3 rounds 403m run 14/10 Push ups (18/12) (Beef 8/5 HSPU) (12/9) 8-12 Bent over Barbell rows 95/65 115/75 135/95 (adv 4-10 Strict pull ups) -Immediately into- 3 rounds Row 500/400m or Assault bike 25/20 cals 14 Sit ups, tuck ups, v-ups (8 Toes to bar) (14) 12 Front squats 95/65 115/75 (16 @ 135/95 or 50/35)
September 12, 2020 Saturday
Read description for workout
24 minute clock Alternate between 2 minute max cals any machine -1minute of rest- 2 minute amrap of 8 Hang power cleans 95/65 (adv 115/75) (135/95 or hang power snatch 95/65) 10 Box jumps -1minute rest- *Pick up where you left off each time on amrap*
September 11, 2020 Friday
27 Dumbbell snatches 45/25 (50/35) (alt 50+/35+) 10 Down ups (adv Burpee) (Beef lateral burpee over the DB) 21 Dumbbell snatches 10 Down ups 15 Dumbbell snatches 10 Down ups 9 Dumbbell snatches 10 Down ups
September 10, 2020 Thursday
8 Minute amrap 8 Goblet Squats 53/35) (70/53) (Beef front squat 95/65) (115/75) 10 Double unders or 30 single (20) (40) 200m run or row -Rest 1 minute-
8 Minute amrap 10 Russian Kb swings 53/35 (70/44) (12 american swings) (10 power clean 95/65) (115/75) 10 Double unders or 30 singles (20) (40) 200m run or row -Rest 1 minute-
4 min amrap 8 Goblet squats 53/35 (70/53) ( front squat 95/65) (115/75) 10 Russian Kb swings 53/35 (70/44) (12 american swings) (10 power clean 95/65) (115/75)
September 09, 2020 Wednesday
20 minute alternating emom 1- Max shoulder to overhead 75/55 (95/65) (115/75 or 40/20) (135/95 or 50/35) 2- Max sit ups, tuck ups, v-ups (Adv toes to bar) 3- Max calories 4- 70m Farmers carry 45/25 (50/35) (55+/40+)
September 08, 2020 Tuesday
Alternate Every 90 seconds for 12 minutes -8 ea side Back Stepping lunges (DB/KB/BB) -:40s-1min Forearm plank (adv weighted forearm plank) (Beef Weighted hollow hold)
Where art
Partners alternate every interval. Don't share equipment!
Thou?!
Partners alternate every interval. Don't share equipment!
September 07, 2020 Monday
Rx'd/Adv Versions
5 rounds 403m Run 10 Burpees (adv 15) 12 Box Jump overs (15) *Accumulate 210m of sled pushes or D-ball/sandbag carry* Sled weight 25/0 45/25 90/505 rounds
Beef version
*Accumulate 210m of sled pushes or D-ball/sandbag carry* Sled weight 90/50
September 06, 2020 Sunday
20 Minute amrap 15/12 Cal row (18/15) or 12/9 Cal AB (15/12) 12 Russian Kb swings 53/35 (70/44) (Beef 12 am swings 70/53) 10 Goblet lunges (Beef suitcase or front rack lunge) *at minutes 5,10,15 perform Farmers Carry* Rx’d 70m 45/25 Adv 100m 50/35 Beef 100m 55+/40+
September 05, 2020 Saturday
Run 403m (adv 603) 25 Ground to overhead 95/65 (115/75) (135/95) or 20 D-ball/Sandbag over shoulder -Rest 2 minutes- 4 rounds 10 Box Jumps (12) 15) 10 Deadlifts 95/65 (115/75) (15 @ 135/95) 200m run 10 Front squats 70m Run (adv 200m run)
September 04, 2020 Friday
Check notes for actual structure
Every 4 minutes for 20 minutes 20/16 Cal row (24/20) or 16/12 Cal Assault bike (20/16) 12 Sit ups, tuck ups, V-ups (adv 6 toes to bar) (Beef 12 Toes to bar) 12 Down ups (Adv Burpee)
September 03, 2020 Thursday
10 Minute alternating EMOM -6 Split squats each side (DB or KB) -:20-:40s Forearm plank, weighted forearm plank, hollow hold, weighted hollow hold
21-15-9 Power Clean 95/65 (adv 115/75) (Beef 135/95) *Between each set perform 20 Double unders or 60 singles (adv 40 DU) (Beef 80 DU)*
Thiccc Boiii Version
15-12-9 Power Clean 165/115 (185/135) *Perform 80 double unders between each set*