Logocrossfit

WODs


October 15 Monday


October 13 Saturday


October 12 Friday

scaling for front lever: tuck, advanced tuck, single leg scaling for handstandhold: frog stand, straight arm frogstand, wall handstand

sub for row: bike 1000 M, run 400 M


October 11 Thursday

HEAVY DAY


October 10 Wednesday

A

Rest 5 min between A and B

B


October 9 Tuesday


October 8 Monday


October 6 Saturday


October 5 Friday

NOT FOR TIME

maintain excellent form on all three excercises


October 4 Thursday

A: Find your 1 rep max

if technique needs improvement, focus on tech not on weight.

B:


October 2 Tuesday

scaling: push up, box dip, ring push up


October 1 Monday

scaling: pike push up, box push up

sub for row: bike and burpees over barbell w/20kg plates


September 30 Sunday

accumulate 100 hr push ups

Do 5 Dl otm, accumulate as many hr push ups in the remainder of the minute. Accumulate a total of 100 hr push ups / 70 hr push ups. Time cap is 10 min.

accumulate 100 air squats

same as above


September 28 Friday

partner wod

run together, alternate every single movement.


September 27 Thursday


September 26 Wednesday

OLY LIFTING

use the platform - go for your personal record - cheer for your buddies!!!


September 25 Tuesday