• Categories WOD

    042618

    WOD Make up/Active Recovery/Yoga @ 430
    Mobility and Maintenance

  • Categories WOD

    042518

    Strength
    5 Sets of:
    3 Deficit Deadlift
    -work up to a heavy triple
    WOD
     60/50 Cal Row
    then..
    5 Rounds of:
    5 Toes 2 Bar
    10 Pushups
    15 Air Squats
    then..
    3 Rounds of
    12 Deadlifts, 155/105
    9 Hang Power Cleans
    6 Jerks

     

  • Categories WOD

    042418

    Strength
    5 Sets of:
    2 Strict Press + 2 Push Press
    WOD
    AMRAP 10 min of:
    10 Burpees
    15 KB Lunges, 24/16 Adv 32/24
    30 Double Unders

  • Categories WOD

    042318

    Strength
    5×3 Back Squats
    WOD
    Helen Meets Grace
    15 Clean & Jerks, 135/95
    then..
    3 Rounds of
    Run 400m
    21 KB Swings, 24/16
    12 Pullups
    then..
    15 Clean & Jerks

  • Categories WOD

    042118

    WOD
    In Teams of 2
    Alternating rounds of:
    AMRAP 7 min
    10 Deadlifts, 135/95
    10 Pushups
    *Plank Hold*
    -Rest 2 min-
    AMRAP 7 min
    10 Back Squats, 135/95
    20 Situps
    *Bar Hang*
    -Rest 2 min-
    AMRAP 7 min
    10 Lunges 135/95
    10 Pullups
    *Wall Sit*
    -Rest 2 m […]

  • Categories WOD

    042018

    Strength
    5-4-3-2-1 Deadlift
    -work up to 90%
    -perform 5 weighted strict pullups
    WOD
    5 Rounds for time
    20 Wallballs, 20/14
    5 Power Snatch, 115/80 Adv 155/105

  • Categories WOD

    041818

    Strength
    Every 90sec for 5 sets
    Clean + Hang Clean + Split Jerk @ 70%
    WOD
    15-10-5 reps of:
    Clean & Jerk, 155/105 Adv 185/125
    10-15-20 reps of:
    Lateral Bar Burpees

  • Categories WOD

    041718

    Strength
    4 Sets of:
    Close Grip Bench
    5 @ 40%.
    5 @ 50%
    5 @ 60%
    Max Reps @ 65%
    WOD
    AMRAP 5 min of:
    10 KB Swings, 24/16 Adv 32/24
    20 Double Unders
    -rest 2 min-
    AMRAP 5 min of:
    10 Goblet Squats
    20 Sit-ups

  • Categories WOD

    041618

    Strength
    3 Sets of:
    20 DB Walking Lunges
    -perform 5-8 Ring Dips, weighted if poss.
    WOD
    7 Rounds for time
    Sprint 150m
    10 Pull-ups, Adv 8 C2B
    8 Thrusters, 115/80
    -rest 1min-

  • Categories WOD

    041318

    Skill
    Rowling
    WOD
    Don’s BDay Workout
    For Time:
    20 Thrusters, 95(65) Adv 115(75)
    20 Power Snatch
    20 Overhead Squats
    20 Push Press
    20 Front Squat
    *Start with 5 Burpees, complete 5 burpees every min