WOD

/WOD

Wednesday 12-5-18

  Performance: 40/30 cal. Assault Bike Then: 200-m KB Carry (24/16 kg) 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 40/30 cal. Assault Bike   Fitness: 30/20 cal. Assault Bike Then: 200-m KB Carry 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 30/20 cal. Assault Bike

By |2018-12-04T20:00:57+00:00December 4th, 2018|WOD|

Tuesday 12-4-18

  Performance: Squat Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch 5 sets Squat Snatch Find your heaviest 1RM Fitness: Squat Snatch Complex 1 Power Snatch 1 Hang Power Snatch 1 OH Squat 5 sets Power Snatch + OH Squat Find your heaviest 3RM

By |2018-12-03T20:18:52+00:00December 3rd, 2018|WOD|

Monday 12-3-18

  Rx 4-6-8-10 and so on … Box Jumps (24/20 in.) Handstand Push-ups Anchored Weighted Sit-ups (16/12-kg.) AMRAP 20 min. Fitness 4-6-8-10 and so on … Step-ups Pike Push-ups Anchored Sit-ups AMRAP 20 min.

By |2018-12-02T20:00:00+00:00December 2nd, 2018|WOD|

Saturday 12-1-18

  “Moving Mountains” Teams of 2 or 3 For time: Ground to overhead accumulate 10000/7500/co-ed 8750 pounds total Every 90 seconds, perform 20 mountain climbers

By |2018-11-30T20:00:29+00:00November 30th, 2018|WOD|

Friday 11-20-18

  Find heavy Thruster 4-6 reps unbroken 15 min Optimus prime 7 min AMRAP wall balls at the top of every minute, 5 deadlifts P: <225/155, 20/14 F: <185/125, 14/10 B: < 135/95, 10/8

By |2018-11-29T20:00:52+00:00November 29th, 2018|WOD|

Thursday 11-29-18

  "Mobility Madness" Rowling - 5 rounds. Walking Samsons for every meter over or under Limber 11 Jefferson curls 12-15 reps with KB or DB standing on box or plates Foam Roll - Hips/Lumbar/T-spine/Shoulders/Lats/Chest Static stretches: -pigeon stretch - couch stretch - lying t-stretch - banded upper body stretches - hang from bar - runners [...]

By |2018-11-28T20:00:50+00:00November 28th, 2018|WOD|

Wednesday 11-28-18

  Athletes choice: Snatch or clean dragon Snatch: 10 min: build hang power snatch + OHS (3+3) 10 min: build 3 position snatch (high hang, hang from knee, floor) 10 min: build snatch deadlift + snatch pull (3+3) Clean: 10 min: build hang power clean + FS (3+3) 10 min: build 3 position clean (high [...]

By |2018-11-27T20:00:11+00:00November 27th, 2018|WOD|

Tuesday 11-27-18

  E2M (every 2 min) for 16 min Odd sets (1,3,5,7) Pull ups max Even sets (2,4,6,8) banded good mornings 6-8 P: strict weighted c2b F: pull ups B: banded pull ups/band pull downs Then 1k row test

By |2018-11-26T20:00:22+00:00November 26th, 2018|WOD|

Monday 11-26-18

  Push Press + Push Jerk + Jerk 3(3+3+3) 2(2+2+2) P: squat jerk F: split jerk B: jerk optional, power jerk Football Push Up Test Complete the required amount of push ups.  You may only rest in a plank.  Every time you fail, 10 shuttle sprints. P: 200 F: 100 B: 50

By |2018-11-25T20:00:54+00:00November 25th, 2018|WOD|

Saturday 11-24-18

  Teams of 2-3 Partner 1: 21-15-9 KB swing Toe to bar Partner 2: airbike calories Partner(s) 1 complete a full round (either 21/21,15/15,or 9/9) while partner 2 bikes.  Once partner one completes the round, they switch.  Each partner has successfully completed 90 reps per person by the end of workout. P: 70/53, ttb F: [...]

By |2018-11-23T20:00:27+00:00November 23rd, 2018|WOD|