• 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.