homelymatt

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So far homelymatt has created 278 blog entries.

January 2020

WOD for Tuesday, Jan 07, 2020

Back Squat 3RM + 5 x2 @3RM 85%

@20X1; Back Squat 3RM + 5 x2 @3RM 85%

DB Alt Bent Over Row 16 x4

@2121; DB Alt Bent Over Row 16 x4

Post your One Arm Load

07012020

3 set for time of:

  • 10 OHS @20/15
  • 2 Round of Cindy

*5 Pullup

*10 Pushup (STRICT, no worm!)

*15 Squat

60 sec rest

Post total time

WOD for Friday, Jan 03, 2020

Pullup ME x4

Pullup ME x4 sets @30X1

Note your best effort

Front Squat 10, 8, 6 + ME

Front Squat 10, 8, 6 + ME @2021

On the last serie immediately drop down to 50% and perform a ME set

GJ Jane

GJ Jane
100 burpees pullup for time.

WOD for Thursday, Jan 02, 2020

Floor Press 10, 8, 6 + ME

Floor Press 10, 8, 6 + ME
On the last serie immediately drop down to 50% and perform a ME set

02012020

AMRAP 24 min with a Partner:
10/8 Deadlift @80/55
15m One Arm Farmer Carry Rx @22,5/15
20 (10+10) One Arm DB Push Press @22,5/15
15m One Arm Farmer Carry Lx @22,5/15

December 2019

WOD for Monday, Dec 30, 2019

MAP 8 (A)

2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)

REPEATABLE & SUSTAINABLE same result

Note:
– Post your lower result and note each round total score

30122019

5 sets of:
– 10 Back Squat @60/40
– 30 Curtsy Lunges @20/12,5
– 10 Front Squat @60/40
– 20 PERFECT Pushup
– 10 Pullup
90 sec rest b/t

WOD for Friday, Dec 27, 2019

20072016 27122019

With a continuos running clock:

From 0-7’
12-8-4
– Hang Power Snatch @40/15
– Side bar Burpees


From 7-14’
9-6-3
– Power Snatch @50/25
– Box Jump #70/60


From 14-21’
5-3-1
– Squat Snatch @60
– Double Ktb Squat @24/16 (x2)

Post the sum of all three workout

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