Workhorse WOD
10:00 DU Practice
Metcon (For Time)
5x Rounds
30x Squats
19x Power Cleans @ 185#
7x Hand Stand Push-ups
[34:12]
Workhorse Fight Club
Small class. We worked on striking and accuracy and power. Defined some footwork and did some teep to 1-2 drills. Then worked with a student one-on-one for 30:00 on the same stuff. Got better!
Workhorse: Training
Row: 1,000m @80% [3:56]
Thrusters: 45 @ 45#
Pull-ups: Max Kipping [12]
Deadlift: 5×3 @225#
Open 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
[90pts – got to the 225+box jumps]
Workhorse: Training
5x 200m Row with 0:20 rest
Max Thrusters @ 95# [17]
Max Pull-ups [13]
Snatch Ladder 95, 115, 135, 155, 165
7:00 AMRAP
Team WOD
10x Deadlifts @135#
10x Cleans @135#
10x Push-press @135#
[7 ½ rounds]
Workhorse: Training
Bag Work ~10:00
Power Circuit 2x Rounds
10x Deadlift 295#
10x Sandbag Overhead Toss
10x Transverse Medball Wall Tosses 20#
10x Slamballs 20#
Overhead carry ~10m KB/Hang/Barbell
Metcon (for time)
9-15-21
Box Jumps
Sit-ups
Double Unders
(6:22)