• Categories WOD

    011019

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    010918

    Strength
    5 Sets of:
    Push Press + Push Jerk
    -work up to 70% C & J 1RM
    WOD
    Cal Row 60/50 Adv Bike
    then..
    70-50-30 reps of:
    Double Unders Adv Beaded
    20-15-10 reps of:
    Toes 2 Bar Adv 7-5-3 MU

     
     

  • Categories WOD

    010819

    Strength
    Every 90 sec for 7 sets
    1 Pausing Back Squat +
    1 Back Squat
    *Start @ 50%, work up to a heavy set
    WOD
    4 Sets of 3 min rounds
    15 Box Jump Overs, 24/20
    12 Lateral Bar Burpees
    with the remaining time
    Max Rep Front Squat, 155/105 Adv 18 […]

  • Categories WOD

    010719

    Strength
    5 Sets of:
    Power Snatch +
    Snatch Balance +
    Hang Squat Snatch
    -work up to 65% 1RM
    WOD
    AMRAP 15 min of:
    20 Overhead Squats, 45/35
    20 Back Rack Lunges, 45/35
    20 Push Press, 45/35
    15 Pullups

  • Categories WOD

    010519

    WOD
    In Teams of 2
    For Time:
    Row 1000m/Bike 3000m/Run 800m
    50 Deadlifts, 135/95
    40 Back Squats
    30 Ring Pushups
    20 Lateral Bar Burpees
    10 Wall Climbs
    20 Lateral Bar Burpees
    30 Ring Pushups
    40 Back Squats
    50 Deadlifts
    Run 800m/Row 1000m/Bike 3 […]

  • Categories WOD

    010419

    Strength
    5 x 1
    3 Pause Power Snatch
    -Pause at knee, mid-thigh, and receiving position(catch)
    -Start @ 50%, work up to 65%
    WOD
    3 Rounds for time:
    15 Toes 2 Bar
    10 Front Squats, 135/95 Adv 165/115
    5 Shoulder 2 Overhead, 135/95 Adv 165/115

  • Categories WOD

    010319

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    010219

    Strength
    5 Sets of:
    3 Strict Press + 2 Push Press + 1 Push Jerk
    -work to a heavy complex
    WOD
    3 Rounds of
    1 min Cal Row/Bike
    1 min Box Jump Overs, 24/20 Adv 30/24
    1 min KB Swings, 24/16 Adv 32/24
    1 min Wallballs, 20/14 Adv 30/20
    -Rest 1 min- […]

  • Categories WOD

    010119

    Strength
    5 x 1
    3 Pause Power Clean
    -Pause at knee, mid-thigh, and receiving position(catch)
    -Start @ 50%, work up to 65%
    WOD
    For Time:
    25 Burpees
    100 Double Unders
    50 Power Snatch, 75/55 Adv 95/65
    100 Double Unders
    50 Back Rack Lunges
    100 D […]

  • Categories WOD

    123118

    Strength
    5 Sets of:
    2 Pause Back Squats
    -Pause 5 sec at bottom
    -Start @ 50%, add each set
    WOD
    “Fran”
    21-15-9 reps of:
    Thrusters, 95/65
    Pullups
    -OR-
    “Frantastic”
    21 Thrusters, 115/80
    9 Muscle Ups
    15 Thrusters
    15 C2BPu […]