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Wednesday’s WOD

Warm-up:

2 Sets @ Easy Pace:
10 Press, empty bar, seated on floor with legs straight
50′ Inchworm, Perform 2 Pushups every 10′ (approximation is fine)
10 Overhead Squats

5-4 Muscle Snatch
5-4 Tall Snatch
5-4 Snatch Balance
5-4 Overhead Squat
5-4 Snatch

Complete sets of 5, add weight to the bar and complete sets of 4

Strength: 

Snatch 80%x3, 85%x2, 90%x1 (repeat 2 times)

WOD:

AMRAP 8 min:
5 Squat Snatch, 155#/105#
15 Sit-Ups

 

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Monday’s WOD

Warm-up:

4 Sets @ easy pace:
5 Ring Rows w/pause @ top
Row 20 Strokes (5 Legs Only, 5 Legs + Arms, 10 Full Stroke)
5 Wall Walks
10 Air Squats
15 Hollow Rocks

Strength:

20 minutes volume accumulation:
5 Strict Pullups
5 Strict Handstand Pushups
5 V-Ups + 5 Tuck-Ups + 10 Hollow Rocks

WOD:

With a partner complete 5 Rounds, Each For Time:
Row 250m
10 Squat Clean Thrusters, 95#/65#
10 Bar Facing Burpees

Each partner does a full round, resting while their partner works. Each round is a sprint.

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Wednesday’s WOD

Warm-up:
1000m row

EMOM for 12 rounds, alternating:
a) 8 One Arm Kettlebell Swings, left
b) 8 One Arm Kettlebell Swings, right
c) 8 V-Ups

WOD:
AMRAP in 20 min:
50 Kettlebell Swings, 53/35
100 DU’s
50 Toes-to-Bar
100 Grasshoppers

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Monday’s WOD

Warm-up:
Complete all of the following in any order:
Row 1000m
20 Front Squats
20 Pullups
20 Push Press
20 Pushups

Endurance:
Row 10x250m,
rest while partner works

WOD:
For Time:
20 Thrusters, 135#/95#
40 Chest-to-Bar Pullups
20 Squat Cleans, 135#/95#
40 Ring Dips

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Friday’s WOD

Warm-up:
20 reps of each:
Strict Pull-ups
Medball Squats
Kipping HSPU
Medball Cleans
Strict Ring Dips
Wallball Shots

Strength/Skill:
6 Rounds, not for time:
5 Strict HSPU
4-8 Strict T2B
15 Hollow Rocks

WOD:
“Karen”
150 Wallball Shots (20/14)

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