WODs

Friday 5.26.17

Friday 5.26.17

Strength/Skill: Deadlift "Partials" Floor to knee, then back down 6 x 3, every 90 seconds WOD: 19 min AMRAP 10 Pistols (1 for 1) 5 Deadlifts (275/185) 10 HSPUs The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check out my Blog: Here Check...

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Thursday 5.25.17

Thursday 5.25.17

Strength/Skill: Back Squat, 3 x 3, every 2 minutes Find 3RM (Coaches: update spreadsheet) WOD: AMRAPs 8 min AMRAP: 50 Double Unders 15 Pullups 7 Ring Dips Rest 3 minutes/record score 8 min AMRAP, reverse order: 7 Ring Dips 15 Pullups 50 Double Unders Record score 2...

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Wednesday 5.24.17

Wednesday 5.24.17

Strength/Skill: Clean & S2O Complex, 4 x 1, every 2 minutes 1 Power Clean + 1 Jerk + 1 Cluster = 1 Complex WOD: For Time 30 T2B 15 Cluster (135/85) 20 T2B 10 Cluster (135/85) 10 T2B 5 Cluster (135/85) 2 min accumulated plank after each round of clusters 22 min cap...

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Tuesday 5.23.17

Tuesday 5.23.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds 1 Power Snatch + 1 High Hang Snatch + 1 Overhead Squat = 1 Complex WOD: Partner Intervals, for time 5 BJOs (24/20) 5 HRPUs 5 Hang Snatches (95/65) 30 min cap Person A 1 round, person B 1 round, person A 2 Rounds,...

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Monday 5.22.17

Monday 5.22.17

Strength/Skill: Front Squat, 4 x 1, Every 2 min Find new 1RM (adjust in spreadsheet) WOD: 20 Min AMRAP Ready, set, go: Buy in, For Time of: 30 Burpees Row 500 meters Bike 30/21 calories record score then without rest continue into the following AMRAP with the...

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Friday 5.19.17

Friday 5.19.17

Strength/Skill: Deadlifts & Russian swings 4 rounds, every 2 minutes: 5 Deadlifts @ 70% 10 Russian Swings (70/55) WOD: For Time Ready, Set, Go... Cash-in: Row 1000 meters, record score then, without rest, move into... 30 - 20 - 10: DB/KB snatch (50/35) - 1 for 1...

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Thursday 5.18.17

Thursday 5.18.17

Strength/Skill: Front Squats, 5 x 5, 65%, every 2 minutes Focus on contrast of speeds slow/controlled eccentric (down), followed by an aggressive concentric (up) WOD: For Time 5 rounds of: 3 Thrusters (135/95) 3 Toes to Bar 4 rounds of: 6 Thrusters (115/75) 6 T2B 3...

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Wednesday 5.17.17

Wednesday 5.17.17

Strength/Skill: Bent Over Row and Floor Press Minute 1 - Bent Over Row, Min 2 - Floor Press, Min 3 - Bent Over Row, Min 4 - Floor Press...etc....for 5 rounds in total 5 x 3 E2MOM Every minute switch exercises One full set will be done every 2 mins Have a consistent...

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Tuesday 5.16.17

Tuesday 5.16.17

Strength/Skill: Power Cleans, 5 x 2, every 90 seconds Build up to a heavy set of 2 reps WOD: For Time Ladder Run 1 Lap to start every round Cleans (185/125) - 10, 8, 6, 4, 2 Wall Balls (30/20) - 20, 18, 16, 14, 12 1 Lap, 10, 20 - 1 lap, 8, 18 - 1 lap, 6, 16 24 min Cap...

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Monday 5.15.17

Monday 5.15.17

Strength/Skill: Back Squats, 5 x 5, 70%, every 2 minutes Focus: Contrast of Speeds - Controlled Eccentric (down) followed by an Aggressive Concentric (up) WOD: 20 min AMRAP 5 HSPUs 5 Box Jumps (30/24) 5 American KB swings (70/50) Every 5 rounds of the above AMRAP...

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