WODs

This week's workouts!
By
Bryan Kapustinski
December 3, 2020

01-Mar-2021

Strength
Deadlift Week 1 (rule of 10)
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%

Metcon
AMRAP 10
7 T2B
7 Burpee box jump 30/24

02-Mar-2021

Metcon
For time:
15 Thrusters 135/95
200m Run
20 Thrusters 95/65
400m Run
30 Thrusters 65/45
800m Run


03-Mar-2021

Strength
Back Squat Week 1 (rule of 10)
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%

Metcon
3x
1 min max Double-under
rest :30
1 min max DB snatch 50/35
rest :30


04-Mar-2021

Metcon
For time:
500m Row
50 Abmat Sit-ups
1000m Row
30 Abmat Sit-ups
2000m Row
20 Abmat Sit-ups

05-Mar-2021

Strength/Skill
Bench Press Week 1 (rule of 10)
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%

Metcon
EMOM 12
:30 HS Hold
20 Unbroken Wall ball AHAP
20 Hollow Rock or :30 hold

06-Mar-2021


Hero
"Badger"
3 RFT
30 Squat Cleans 95/65
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

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