WOD Blog | INTENSITY

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WOD Programming – Week of 10/3/22

WOD Programming – Week of 10/3/22

Monday For time (26 min cap) Accumulate 3:00 in a HS Hold Then… 100 Air Squats 150ft Handstand Walk 100 Air Squats 30 Handstand Push ups

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WOD Programming – Week of 9/26/22

WOD Programming – Week of 9/26/22

Monday From 0:00 to 10:00 250/225m Row 15 Hang Clean and Jerks, 95/65 75 Double Unders 15 Hang Clean and Jerks, 95/65 250/225m Row From 10:00 to 20:00 250/225m Row 12 Clean and Jerks, 135/95 75 Double Unders 12 Clean and Jerks, 135/95 250/225m Row At 20:00 500m Row 10 Clean and Jerks, 185/135

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WOD Programming – Week of 9/19/22

WOD Programming – Week of 9/19/22

Monday 6 Rounds for Total Time (35 min cap) 15 Bar Facing Burpees 25/20 Calorie Bike or Row 6 Cleans ** 1 min Rest **

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WOD Programming – Week of 9/12/22

WOD Programming – Week of 9/12/22

Monday AMRAP 8 6 Barbell Biceps Curls 10 HEAVIER Band Triceps Extensions 20 LIGHTER Band Triceps Extensions 12 DB Bench Press, athlete’s choice 5 Rounds For Time (17 min cap) 15 DB Hang Power Cleans 10 DB Push Press 100ft Double DB Farmers Carry

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