WOD Blog – Knights Performance Training & Rehabilitation

10 / 23 / 2019

October 22, 2019/0 Comments/in WOD Blog /by KnightsPTR

Weightvest Wednesday
2 Person Team
10 Rounds
Run 200M
20 Air Squats
15 Pushups
5 Box Get Overs 48/40

Alternate Rounds
35 Min Cap

10 / 22 / 2019

October 21, 2019/0 Comments/in WOD Blog /by KnightsPTR

Pre WOD
15 Mins Core Work

AMR(eps)AP 15
25 Power Snatch 95/65
25 Situps
25 Hang Power Cleans 95/65
25 Situps
50 Double Unders

10 / 19 / 2019

October 18, 2019/0 Comments/in WOD Blog /by KnightsPTR

For Time
Buy In
50/40 Echo Cals
3 Rounds
12 Power Cleans 185/125
20 Wall Balls 20/14
30 Situps
1 Box Push 2/1 (Down & Back)

10 / 18 / 2019

October 17, 2019/0 Comments/in WOD Blog /by KnightsPTR

Open 20.2

10 / 17 / 2019

October 16, 2019/0 Comments/in WOD Blog /by KnightsPTR

2 Person Team
For Time
Row 200/150 Cals
10 Min Cap

Rest 3 Mins

For Time
150 Hang Power Snatch 75/55

7 Min Cap

10 / 16 / 2019

October 15, 2019/0 Comments/in WOD Blog /by KnightsPTR

Pre-WOD
15 Mins Core Work

Weightvest Wednesday
Death By:
Burpees

10 / 15 / 2019

October 14, 2019/0 Comments/in WOD Blog /by KnightsPTR

E2MOM 10 min
Strict Press x 3

10 To 1
Deadlift 165/115
35 Double Unders after each round

15 Min Cap

10 / 14 / 2019

October 13, 2019/0 Comments/in WOD Blog /by KnightsPTR

15 Min Clock
Set Current 1 RM
Front Squat

AMRAP 12 min
10 Lunges
8 K Bell Swings 1.5/1
6 Pullups

10 / 12 / 2019

October 11, 2019/0 Comments/in WOD Blog /by KnightsPTR

Two Person Team
For Time
200 Double Unders
150 Cal Row
100 Burpee Over Rower
50 T2B

10 / 11 / 2019

October 10, 2019/0 Comments/in WOD Blog /by KnightsPTR

Open WOD 20.1
10 rounds
8 ground-to-overhead 95/65
10 bar-facing burpees