Daily WOD Blog

09152020 – 09192020

Normal schedule.

Tuesday 9-15-20

10-8-6-4-2-4-6-8-10 reps, for time of:

Pull-up

Alternating Turkish Get-up, pick load

Then

Tabata Hollow Body Hold
Tabata Superman Hold
Tabata Hollow Body Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.


Wednesday 9-16-20

Overhead Squat With 3 Sec Pause 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest 1:30 between sets.

Then

For time:
12 Handstand Push-ups
L-Sit, 1 min
9 Handstand Push-ups
L-Sit, 1 min
6 Handstand Push-ups
L-Sit, 1 min
3 Handstand Push-ups
L-Sit, 1 min

Then

3 rounds for quality of:
16 Barbell Floor Wipers
Plank Hold, 45 secs


Thursday 9-17-20

4 rounds for quality of:
20 Dumbbell Deadlifts, pick load
20 Dumbbell Reverse Lunges, pick load
20 Dumbbell Front Squats, pick load
20 Dumbbell Reverse Alternating Lunge With Rotations, pick load
20 Dumbbell Hang Power Clean + Push Press, pick load
Run, 400 m


Friday 9-18-20

Every 1 min for 30 mins, alternating between:
20 Row Calories
15 Burpees
30 Double Unders

Then

3 rounds for quality of:
L-Sit Hold, 30 secs
10 Parallette Pass Throughs


Saturday 9-19-20

Suprise Weaver WOD; I’ll see you guys at 9:30 AM.