WOD
Thursday 20250918
3-10-7-4 reps for time:
bodyweight deadlift
.50 bodyweight push press
Monday 20250915
For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice planks for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
Saturday 20250913
7 rounds for time:
Run 400 meters
Rest 2 minutes
Friday 20250912
7 rounds for time:
7 dumbbell bench presses
5 L pull-ups
Choose a set of dumbbells heavy enough that you may need to break the 7 reps into multiple sets.
Thursday 20250911
Overhead squat 3-3-3-3-3 reps
Tuesday 20250909
5 rounds for time:
12 thrusters
12 strict pull-ups
20-minute AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 1.5-bodyweight deadlifts
Friday 20250905
12-9-6-3-6-9-12 reps for time:
bodyweight back squat
bodyweight hang power clean
Thursday 20250904
Complete as many rounds and reps as possible in 15 minutes of:
20 alternating dumbbell hang clean-to-overhead
250-meter row
Tuesday 20250902
Every minute on the minute for 12 minutes, complete:
3 front squats