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Monthly Archives: September 2018

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  • 2018
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  • September
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30
Sep 2018
2

Monday, Oct. 1, 2018

WOD Chris Kelly

HERO WOD: Hotshots

6 RFT:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

323 View
Read More
27
Sep 2018
2

Friday, Sept. 28, 2018

WOD Chris Kelly

For time:

1000m Row

45 Front Squats (155/105)

311 View
Read More
26
Sep 2018
0

Thursday, Sept. 27, 2018

WOD Chris Kelly

Chest-to-bar Pull-up skill work

6 min EMOTM:

3 kips + 2 pull-ups

Then

Partner WOD

6 RFT:

36 Cal ski-erg

18 chest-to-bar pull-ups

329 View
Read More
25
Sep 2018
0

Wednesday, Sept. 26, 2018

WOD Chris Kelly

3 x 7 Ring Dips

Then

400m Run
24 V-ups
12 Ring Dips
400m Run
24 V-ups
12 Ring Dips
400m Run
24 V-ups
12 Ring Dips
400m Run

316 View
Read More
24
Sep 2018
0

Tuesday, Sept. 25, 2018

WOD Chris Kelly

Randy – Benchmark Day!

For time:
75 Power Snatches (75/55)

And

Strict Press – 7 x 1

321 View
Read More
23
Sep 2018
4

Monday, Sept. 24, 2018

WOD Chris Kelly

5 RFT:

21 Cal row

15 Push jerks (135/95)

9 Lateral OTB burpees

344 View
Read More
20
Sep 2018
0

Friday, Sept. 21, 2018

WOD Chris Kelly

Deadlift
5 x 5 @ 80 percent of 1 RM

12-6-3-6-12
Deadlift (225/185)
30 Double Unders between rounds

Accessory
3 x 10 Sumo Stance Good Mornings

313 View
Read More
19
Sep 2018
0

Thursday, Sept. 29, 2018

WOD Chris Kelly

Double AMRAP

Complete as many rounds as possible in 4 mins of:

10 Weighted Dumbbell Lunges
10 AbMat Sit-ups

2 minute rest

Complete as many rounds as possible in 4 mins of:

10 DB Push Press
10 AbMat Sit-ups

318 View
Read More
18
Sep 2018
0

Wednesday, Sept. 19, 2018

WOD Chris Kelly

Partner WOD
18 min AMRAP:

150m row
7 Box jumps
10 KB swings (50/35)

Athletes alternate every movement – 1 works, 1 rests

302 View
Read More
17
Sep 2018
1

Tuesday, Sept. 18, 2018

WOD Chris Kelly

Rope Climb Skill Work

Then

EMOTM for 15 min:

Hang Clean Pull
Hang Power Clean
Hang Squat Clean

313 View
Read More
16
Sep 2018
1

Monday, Sept. 17, 2018

WOD Chris Kelly

4 RFT:

550m Run
15 Front Squats (135/95)
25 Push-ups

Intensity: Overhead Squats (95/65)

313 View
Read More
13
Sep 2018
3

Friday, Sept. 14, 2018

WOD Chris Kelly

In 20 min, complete as many rounds and repetitions as possible of:

60 Calorie Row
50 Toes-to-bar
40 Wall Balls
30 Calorie Row
20 Toes-to-bar
10 Wall Balls

325 View
Read More
12
Sep 2018
0

Thursday, Sept. 13, 2018

WOD Chris Kelly

In teams of 3, each athlete will complete 6 rounds of:

12/10 Cal SPRINT Assault Bike
8 Dumbbell Floor Presses (35/25)

329 View
Read More
11
Sep 2018
0

Wednesday, Sept. 12, 2018

WOD Chris Kelly

15 Min AMRAP:

30 DB Lunges
100 Double Unders

Followed by 75 Banded Glute Bridges

317 View
Read More
10
Sep 2018
1

Tuesday, Sept. 11, 2018

WOD Chris Kelly

Overhead Squat 5×3

Then

8 Min AMRAP:

5 HSPU
100m SPRINT!

327 View
Read More
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