• Categories WOD

    041218

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

  • Categories WOD

    041118

    WOD
    For time:
    1000m Run
    2 x 600m Run
    4 x 200m Run
    2 x 600m Run
    1000m Run
    Rest 1:1 after each set

     

  • Categories WOD

    041018

    Strength
    6×3 Bench Press
    -perform 8-10 deficit push ups after each round
    WOD
    25 Burpees
    then..
    50-40-30-20-10 reps of:
    KB Swings, 24/26 Adv 32/24
    KB Lunges
    Situps
    then..
    25 Burpees

     
     

  • Categories WOD

    040918

    Strength
    5×3 Pause Front Squat
    -work up to a heavy triple
    WOD
    AMRAP 12 min 0f:
    50 Double Unders
    30 Wallballs, 20/14
    15 Toes 2 Bar

  • Categories WOD

    040718

    WOD
    In teams of 2
    AMRAP 20min of:
    200 Double Unders
    100 KB Swings, 24/16 Adv 32/24
    70 Wallballs, 20/14 Adv 30/20
    50 Toes 2 Bar
    30 Plank Burpees
    10 Wall Walks Adv Rope Climbs
    with the remaining time
    Max Rep Thrusters
    Scale – 95/65
    Rx & […]

  • Categories WOD

    040618

    Strength
    5×1 Back Squat @ 87%
    10 one arm DB row
    WOD
    15 Power Cleans, 135/95 Adv 165/115
    10 HR Pushups/Ring Dips Adv 5 HSPU
    10 Power Cleans, 155/105 Adv 185/125
    20 HR Pushups Adv 10 HSPU
    5 Power Cleans, 185/125 Adv 205/145
    30 HR Pushups […]

  • Categories WOD

    040418

    Strength
    3 Sets of:
    12 DB Step Ups
    20 Banded Good Mornings
    WOD
    50 Double Unders
    21 Pullups
    21 Burpee Box Jump Overs, 24/20
    50 Double Unders
    15 Pullups
    15 Burpee Box Jump Overs
    50 Double Unders
    9 Pullups
    9 Burpee Box Jumps
    5o Double Unders

    […]

  • Categories WOD

    040318

    Strength
    5×3  Strict Press
    -perform 5 Ring Dips after each set
    WOD
    3 min max cal row
    -rest 1 min-
    3 min max Shoulder 2 Overhead,  155/105 Adv 185/125
    -rest 1 min-
    3 min max Back Squat, 155/105 Adv 185/125
    *Score is total reps

      […]

  • Categories WOD

    040218

    Strength
    work up to 5RM Deadlift
    then drop 20%
    5×4 Deadlift @ 20% drop
    -perform 5 chin-ups after each set
    WOD
    10-9-8-7-6-5-4-3-2-1 reps of:
    Wallballs, 20/14 Adv 30/24
    Power Snatch, 95/65

  • Categories WOD

    033118

    WOD
    In Teams of 2
    AMRAP 20 min of:
    150m DB Farmers Carry, AHAP
    40 KB Stepups, 24/16 Adv 32/24
    40 KB Snatches
    80 Situps Adv 60 GHD
    Run 300m