• Categories WOD

    071817

    Strength
    1RM Clean
    WOD
    Row 1000/850m
    Then..
    3 Rounds of:
    10 Ring Dips Adv HSPU
    12 Box Jumps, 24/20 Adv 30/24
    then..
    Run 800m

  • Categories WOD

    081717

    WOD Make up/Active Recovery
    Mobility and Maintenance
    Yoga @ 4:30

  • Categories WOD

    081617

    Strength
    4 Sets of:
    3 Power Snatch
    -must be touch n go
    WOD
    3 Rounds for time
    60 Double Unders (MC)
    30 Wallballs, 20/14
    15 Pullups

     

  • Categories WOD

    081517

    Strength
    5 Sets of:
    2 Strict Press
    -work to a heavy double
    perform ME Strict Pullups,
    WOD
    2 min KB Swings, 24/16 Adv 32/24
    1 min rest
    2 min V-Ups Adv GHD
    1 min rest
    2 min DB Snatch 30/50 Adv 70/50
    1 min rest
    2 min Burpees
     

     
    &nb […]

  • Categories WOD

    081417

    Strength
    3 Sets of:
    20 DB Walkling Lunges
    10 BB Bent Over Rows
    WOD
    2 Rounds of:
    25 Power Clean, 135/95
    Run 200m
    25 Shoulder 2 Overhead
    Run 200m
    25 Back Squats
    -rest 2 min-

  • Categories WOD

    081217

    Justin’s Going Away Workout
    In teams of 2
    Complete for time
    Run 800m
    50 Deadlifts, 185/125
    100 Box Jump Overs, 24/20
    -one partner holds a plank
    10 100m plate pinch carry, 25/15
    -one partner holds KB/DB OH
    50 Deadlifts, 185/125
    Run 800 […]

  • Categories WOD

    081117

    Strength
    Back Squat
    5-5-3-2-1 ME @ 70%
    -30-45sec HS Hold
    WOD
    25 Wallballs, 20/14
    Run 400m
    20 Wallballs
    Run 300m
    15 Wallballs
    Run 200m
    -Rest 2 min-
    3 Rounds of:
    10 Toes 2 Bar Adv 5 MU
    20 HR Pushups Adv 10 HSPU

     

  • Categories WOD

    081017

    WOD Make up/Active Recovery
    Mobility and Maintenance
    Yoga @ 4:30

  • Categories WOD

    080917

    Strength
    5 Sets of:
    Hang Squat Clean + Power Clean + Split Jerk
    WOD
    AMRAP 8 min of:
    6 Ground 2 Overhead, 135/95 Adv 165/115
    12 Goblet Squats, 24/16 Adv 32/24
    Rest 2 min
    AMRAP 6 min of:
    6 Front Racked Lunges
    12 KB Swings

     

  • Categories WOD

    080817

    Strength
    5 Sets of:
    5 Bench Press
    after each set perform
    10 DB Renegade Rows
    WOD
    3 Rounds for time
    Run 400m
    21 Pullups Adv C2B
    12 Burpee Box Jump Overs, 24/20