Archive | June, 2016

Friday’s WOD

Warm-up:

EMOM 16, alternating:
a) 30 Single Unders + 5-10 Double Unders
b) 10 One Arm Kettlebell Swings, left arm, light
c) 10 Goblet Squats
d) 10 One Arm Kettlebell Swings, right arm, light

Skill:

16 Minutes Volume Accumulation:
10 Handstand Shrugs
Passive Hang to 5 Second Active Hang to 5 Second Retracted Hang
Accumulate 30 seconds in L-Hold

WOD: 

For Time:
10 Muscle-Ups
30 One Legged Squats, alternating
30 Chest-to-Bar Pullups
30 Deadlifts, 185#/125#
100 Double Unders

TIMECAP: 16:00

Extra Work: 2 High Liftoffs w/5 Second Eccentric + Snatch 6×1

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Thursday’s WOD

Warm-up:

3 Sets:
14 Walking Lunges
12 Superman Extensions w/Pause
10 Sit-Ups
8 Pushups

3 Sets:
5 Back Squats @ 50X1 Tempo

Strength:

Back Squat 10-10-10-10, add 5-10lbs to each of your sets from last week

WOD:

AMRAP 10:
15 Russian Kettlebell Swings, 32kg/24kg
15 Pushups

Extra Work: 4 sets, alternating:

a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm

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Wednesday’s WOD

Warm-up:

Jog 800m

2 Sets:
10 RDLs
8 Hang Power Cleans
10 Front Squats
6 Push Press
10 Ring Rows

3 Sets:
5 Power Cleans
5 Front Squats
5 Jerks
5 Pullups

WOD:

“Hammer”

5 Rounds For Total Time:
5 Power Cleans, 135#/95#
10 Front Squats, 135#/95#
5 Jerks, 135#/95#
20 Pullups
Rest 90 seconds

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

TIMECAP: N/A

Extra Work: 16 Minutes Volume Accumulation:
5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps

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Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Row 15 strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes)
b) 5 Dumbbell or Kettlebell Press, light weight, controlled eccentric
c) 5 Perfect Burpees

Strength:

Push Press 10-10-10-10, add 5-10lbs to each of your sets from last week

WOD:

Each For Time:
@ 0:00
50 Burpees

@ 6:00
60 Calorie Row

@ 12:00
15-12-9
Burpees
Row Calories

TIMECAP: 20:00

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Monday’s WOD

Warm-up:

5 Sets:
50 Single Unders
10 Inchworms
3 Wall Walks
10 Overhead Squats

Strength:

Overhead Squat 5-5-5, 3×5

WOD:

“Isabel”
For Time:
30 Snatch, 135#/95#

 

Extra Work: Clean w/3 Second Pause in Squat 6×3

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