Daily WOD Blog

09282020 – 10022020

Monday 9-28-20

2013 CrossFit Games – 2007

For time:

Row, 1000 m

— then —

5 rounds of:

25 Pull-ups

7 Push Jerks, 135/85 lbs

Then

Every 1 min for 9 mins, alternating between:

Alternating Dumbbell Hammer Curl, pick load

Dumbbell Push-up

Rest 1 min


Tuesday 9-29-20

Every 1 min for 7 mins: Hang Power Snatch + Overhead Squat

Then

21-15-9 reps, for time of:

Overhead Squat, 115/80 lbs

Toes-to-bar


Wednesday 9-30-20

Complete as many rounds as possible in 20 mins of:

Run, 400 m

7 Muscle-ups

Then

3 rounds for quality of:

L-Sit Hold, 45 secs

12 Parallette Pass Throughs


Thursday 10-1-20

Bench Press 4×12

Use the same weight for each set.

Rest 1:30 between sets.

Then

21-15-9 reps, for time of:

Dumbbell Hang Squat Clean, 50/35 lbs

Handstand Push-up

Then

Alternating Single Leg V-ups 1×100


Friday 10-2-20

Surprise.