• Categories WOD

    121418

    Strength/Skill
    3 Sets of:
    5-7 Strict Weighted Pullups
    KB Turkish Getups, 5 each side
    20 Partner Glute Ham Raise
    Max Effort L-Sit on Rings
    WOD
    AMRAP 8 min of:
    2-4-6-8-12 and so on
    Deadlift, 225/155 Adv 275/185
    KB OH Lunge, 24/16 Adv 32/24

    & […]

  • Categories WOD

    121318

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    121218

    Strength
    5 Sets of:
    Clean + Hang Clean + Jerk
    -work up to 75% 1RM
    WOD
    For Time:
    50 Wallballs, 20/14 Adv 30/20
    75 Double Unders Adv Beaded
    50 Power Snatch, 75/55 Adv 95/65
    75 Double Unders
    50 Wallballs

  • Categories WOD

    121118

    Strength
    5 Sets of:
    Power Snatch + Hang Squat Snatch
    perform @ 70% 1RM
    WOD
    AMRAP 4 min of:
    Run 400m
    with the remaining time
    Max Rep Burpee Box Jump Overs, 24/20
    -Rest 2 min-
    AMRAP 3 min of:
    Run 300m
    with the remaining time
    Max Rep Box Jump […]

  • Categories WOD

    121018

    Strength
    Every min on the min for 12 min (6 sets each)
    Even min – 1 Front Squat
    Odd min – 3 Back Squats
    *perform both movements @ 80% Front Squat 1RM
    WOD
    For Time:
    15-12-9-6-3 reps of:
    Power Clean, 135/95
    Pullups
    Front Squats
    Toes 2 Bar […]

  • Categories WOD

    120818

    WOD
    In teams of 2
    100 Double Unders
    80 KB Swings, 32/24
    100 Double Unders
    60 KB Reverse Lunges
    100 Double Unders
    40 C2B Pullups
    100 Double Unders
    20 Wall Walks
    *25 min time cap

  • Categories WOD

    120718

    Strength
    3 Sets of:
    10 BB Good Mornings
    15 DB Box Stepups
    60sec Weighted Plank
    WOD
    For Time:
    70/60 Cal Row Adv Bike
    30 Burpee Box Jump Overs, 24/20 Adv 30/24
    30 DB Snatch, 30/50 Adv 70/50
    30 Toes 2 Bar

  • Categories WOD

    120618

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    120518

    Strength
    Every 2 min, 5 Sets total
    5 Push Jerks
    4 Push Jerks
    3 Push Jerks
    2 Push Jerks
    1 Push Jerk
    *Start @ 70% 1RM Jerk, increase every set
    WOD
    For Time:
    3 Deadlifts, 3 Hang Power Cleans, 3 Shoulder 2 Overhead
    6 Deadlifts, 6 Hang Power Cle […]

  • Categories WOD

    120418

    Strength
    Every min on the min for 12 min (6 sets each)
    Even min – 3 Front Squats
    Odd min – 6 Back Squats
    *perform both movements @ 70% Front Squat 1RM
    WOD
    50-40-30-20-10 reps of:
    KB Swings, 24/16 Adv 32/24
    Double Unders Adv Beaded
    Situp […]