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Monthly Archives: October 2018

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November 1

WODsBy Mission FitnessOctober 31, 2018Leave a comment

Strength
Close grip bench press

5×5

Workout of the day

4 Rounds
Run 400m
DB snatch
12 T2B

Rx 40/25#
Rx+ 50/35#

Wednesday 10/31

WODsBy Mission FitnessOctober 30, 2018Leave a comment

Workout of the day

Minutes 0-7
For time-
Row 1000m

Minutes 8-20
8 min amrap-
16/12 Cal Row
8 Push press
2 rope climbs

Rx 95/65#
Rx+ 115/85#

Minutes 20-finish
3 Rounds of Core work-
:30 side plank(R)
:30 side plank (L)
:30 flutter kicks
:30 leg lifts

Tuesday 10/30

WODsBy Mission FitnessOctober 29, 2018Leave a comment

Strength

Front squat

Workout of the day

For time
27-21-15-9
DB deadlift Rx40/25 Rx+50/35
Weighted box step overs 24/20”*

50 DU after each round

 

Monday 10/29

WODsBy Mission FitnessOctober 28, 2018Leave a comment

Strength
Strict press

5×5

Workout of the day

12 min amrap
7 Pull-ups
14 Push-ups
21 Russian KBS 53/35#

Rx+ C2B pull-ups

Friday 10/26

WODsBy Mission FitnessOctober 25, 2018Leave a comment

Strength

Bench Press

*close grip*

Workout of the day

15 min amrap
8 Burpee box jumps
12 HSPU
24 Sit-ups

Thursday 10/25

WODsBy Mission FitnessOctober 24, 2018Leave a comment

Strength
Back rack lunges

5×8

Workout of the day

For time

(15 min cap)
3-6-9-12-15-18-21
Deadlifts

*30 Du after each set*

Rx 135/95#
Rx+ 185/125#

10/24

WODsBy Mission FitnessOctober 23, 2018Leave a comment

Workout of the day

4 Rounds
Row 600/500m
20 Thrusters
4-3-2-1Rope climbs

Rx 75/55#
Rx+ 95/65#

Core accessory
3 Rounds –
10 leg lifts
:20 hollow hold/rock
:30 plank

Tuesday 10/23

WODsBy Mission FitnessOctober 22, 2018Leave a comment

Strength

Strict press

5×8

For time

(20 min time cap)
Run 800m
Then…
4 Rounds-
12 Kbs 53/35#
4 Bar muscle ups
Then…
Run 800m

Monday 10/22

WODsBy Mission FitnessOctober 21, 2018Leave a comment

Strength

Front squat

5×8

Workout of the day

12 min amrap
15/12 Cal Row
12 DB Squats
18 Alternating v-ups

Friday 10/19

WODsBy Mission FitnessOctober 18, 2018Leave a comment

Strength
Back rack lunges

5×8

Workout  of the day

12 min amrap
15/12 Cal Row
Farmer carry 100’(50’ out, 50’ back)
15 KBS

53/35#

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