WODs

Thursday 4.13.17

Thursday 4.13.17

Strength/Skill:  Snatch Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Snatch 1 High Hang (Hip), Squat Snatch without dropping the barbell WOD:  21 - 15 - 9 - 6 - 3, of: Overhead Squat (95/65) Ring Pushups (mod: HRPUs) KB swings (70/50) 18 min cap The...

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Wednesday 4.12.17

Wednesday 4.12.17

Strength/Skill:  Toes to Bar, 50/30 for time, 5 min cap Did this on February 8th WOD:  20 min Partner AMRAP 20 Wall Balls (20/14) 20 KB SDHPs (70/50) 50 Double Unders 20/15 Cals on Rower One partner must be holding a slam ball (50/30) for the other to be working on...

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Tuesday 4.11.17

Tuesday 4.11.17

Strength/Skill:  Back Squats, 4 x 3 @ 85%, every 2 minutes WOD:  AMRAP & Max Calories 4 Rounds; 3 mins of work/1 min of rest/1 min of Max Bike Cals: from 0 - 3:00 7 Pullups 10 KB Goblet Squats (70/50) 7 HSPUs rest 1 minute (3:00 - 4:00) 1min Max Cal Bike (4:00 -...

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Monday 4.10.17

Monday 4.10.17

Strength/Skill:  Clean Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Clean to 1 Low Hang, Squat Clean Smooth Transition Progressively Increase the Load WOD:  3RFT 20 Box Jumps (24/20) 8 Hang Power Cleans (155/105) 3 Rope Climbs (mod: 5 ) 12 min cap...

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Friday 4.7.17

Friday 4.7.17

Strength/Skill: Bench Press, 10-8-6-4-2 reps, every 90 seconds WOD: 5 rounds, E4MOM 10 Slam Ball over shoulder (50/30) 15 American KB swings (70/50) 15 Box Jump overs (24/20) 10 Pistols (1 for 1), adjust reps if too easy record splits goal is to finish each round at...

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Thursday 4.6.17

Thursday 4.6.17

Strength/Skill: Back Squats, 5-5-3-3-1 reps, every 2 minutes find 1 rep max WOD: Chipper, for time: 30 Snatches (115/65) 60 Burpees 20 Snatches (135/85) 40 Burpees 10 Snatches (155/105) 20 Burpees 21 min cap The News: Community Spotlight: Kyle McSpedon Check out my...

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Wednesday 4.5.17

Wednesday 4.5.17

Strength/Skill: Strict Press, 5 x 5, every 90 seconds progressively increase weight WOD: Partner AMRAP 20 mins Workout 1: Pull ups - 15 BF Sit Ups 20/14 - 10 S2O 155/105 - 5 200m run to transition from workouts Workout 2 T2B - 15 Roman Sit Ups 25/15 (Plate) - 10 S2O...

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Tuesday 4.4.17

Tuesday 4.4.17

Strength/Skill: Deadlift, 5-3-3-1 reps, every 2 minutes Essentially finding a 5rm, 3rm and a 1rm WOD: Pyramid Chipper 75 Double Unders 50 Wall Balls (20/14) 25 Deadlifts (225/135) 50 Wall Balls (20/14) 75 Double Unders 3 rounds: 1st round: get as far as you can in 2...

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Monday 4.3.17

Monday 4.3.17

Strength/Skill: Front Squats, every 90 seconds 10-8-6-4-2 reps start @60%, progressively go heavier WOD: 3 Rounds 2 mins Row Cal 1 min rest 2 mins Clean and Jerk (135/85) 1 min rest accumulate reps of cals and clean and jerks, record separately repeat 2 more times...

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Friday 3.31.17

Friday 3.31.17

Strength/Skill: Superset Deadlifts, 5 x 1 @ 90% Box Jumps, 4 x 6, increasing height (24/20, 27/23, 30/26, 36/29) Begin and end with deadlift, box jumps in between WOD: 20 min Ascending Ladder 2 Pistols (2 for 1) +2 every round 3 SDHPs (115/75) +3 every round 4 KB...

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