Poseidon Senior CF

WOD - Max Effort

Warm Up

• 500 meter row
• PVC Deadlift drills

 

Workout

Deadlifts

• 1-1-1-1-1

Note:  Work up to single rep max

 

Modified Annie at the Bar

Workout

30,20,10

• Single Unders
• Hanging Knees to Elbows
• AbMat Sit Ups

 

WOD

Warm Up

3 rounds

• 30 second Hand Stand
• 10 Push Ups
• 10 Squats
• 5 Burpees
• 3 minutes of active / ballistic stretching

 

Workout

5 rounds for time

• 10 HSPU
• 15 KB or DB Floor Press 50 lbs each
• 20 Ball Slams 20 lbs

 

WOD

Warm Up

• 3 minutes Jump Rope
• 2 minutes active / ballistic stretching

Workout

• 25 Double Unders
• 800 meter run
• 50 Double Unders
• 400 meter run
• 100 Double Unders

4 rounds

• 50 meter weight carry w/ 50 lbs
• 10 burpees

 

WOD

Warm Up

• 400 meter run
• Ballistic Stretching

 

Workout

AMRAP :15

• 5 Box Jumps
• 7 Sit Ups
• 9 DB or KB Push Press (Double Arm) with 25 lbs ea

 

WOD

Warm Up

500m Row

w/ 45# bar:

30 Air Squats
20 Back Squats

Workout

3-3-3-1-1-1

Back Squats

Note:  Go heavy as you can for 1 rep max.

 

WOD

Workout

Find single rep max:

• Bench Press

 

WOD

Warm Up

• 800 Meter Run
• 20 Push Ups
• 3 minutes Active / Ballistic Stretching 

 

Workout

4 rounds for time:

• 10 Pull Ups
• 10 Dips
• 25 Box Jumps or Step Ups 18"

 

 

WOD

Warm Up

• 400 meter run
• 15 Burpees
• Ballistic Stretching

 

Workout

5 rounds for time:

• 15 KB Swings
• 20 Overhead Walking Lunges (10 left, 10 right) with KB
• 20 Push Ups

Post results to BTWB.

 

WOD

5K Run