workout

OF THE DAY

MONDAY 9.28.2020 WOD

A.
Five sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

-Modify
A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 3 – 30-Second L-Sit (accumulated time)
Minute 4 – 10 Supine Rows @ 21X0

B.
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)

MONDAY 9.28.2020 WOD

A.Five sets of:Front Squat x 2 reps @ 90%Rest 15 secondsFront Squat x 4 reps @ 80%Rest 2-3 minutes-ModifyA.Every minute, on the minute, for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good...

SUNDAY 9.27.2020 WOD

Part I:  Crossfit Games Event 7 "Awful Annie"For Time:50 - 40 - 30 - 20 - 1025 - 20 - 15 - 10 - 55 - 4 - 3 - 2 - 1  Double-under  Toe to Bar  Power Clean 185/12515 Minute Time CapModify:Reduce Double-Unders, Weighted Single Unders, 2x Single UndersKnees-to-Elbows,...

SATURDAY 9.26.2020 WOD

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Assault Bike15 Ring Dips or Stationary Dips30 Russian Kettlebell Swings60 Double Unders15 Ring Dips or Stationary Dips30 Russian Kettlebell...

FRIDAY 9.25.2020 WOD

For Time:30 Calories on the Assault BikeRest Until Fully RecoveredThen…“Crossfit Games Open Workout 19.1”Complete as many rounds and reps as possible in 15 minutes of:19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)19 Calorie...

THURSDAY 9.24.2020 WOD

A.Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 60 secondsBand-Resisted Face Pulls x 15 reps @ 21X1Rest 60 secondsB.Complete as many rounds and reps as possible in 10 minutes...

WEDNESDAY 9.23.2020 WOD

A.Every 2 minutes, for 20 minutes (10 sets) of:Bench Press x 2 reps @ 20X0Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+-ModifyA.Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Alternating Dumbbell Bench Press x 6-8 reps each...