• Categories WOD

    091018

    Strength
    5 Sets of:
    Snatch Pull + Hang Snatch + Snatch
    -perform @ 70%
    WOD
    AMRAP 7 min:
    100 Double Unders
    60 Medball Cleans, 20/14 Adv 30/20
    40 KB Swings, 24/16 Adv 32/24
    -Rest 2 min-
    AMRAP 5 min:
    80 Double Unders
    40 Medball Cleans
    20 KB Swi […]

  • Categories WOD

    090818

    WOD
    Teams of 2
    2 Rounds, 2 min at each station
    Wallballs, 20/14
    DB Snatch, 30/50
    DB Reverse Lunge
    Toes 2 Bar
    HR Pushups
    200m Run
    -Rest 2 min-

  • Categories WOD

    090718

    Strength
    5 Sets of:
    Hang Clean + 2 Front Squats + Split Jerk
    -perform @ 70% 1RM C&J
    WOD
    Run 400m
    20 Power Cleans, 95/65
    10 Burpee Pullups Adv 5 MUs
    18 Shoulder 2 Overhead, 95/65
    8 Burpee Pullups Adv 4 MUs
    16 Power Cleans, 135/95
    6 Burpe […]

  • Categories WOD

    090618

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    090518

    Strength
    5 Sets of:
    1 Hang Snatch + 2 OHS @ 65%
    WOD
    AMRAP 15 min of:
    50 Air Squats
    20 KB Swings, 24/16
    Run 200m
     

  • Categories WOD

    090418

    Strength
    3 x 8 Back Squat @ 72%
    WOD
    21-15-9 reps of:
    Deadlifts, 225/155 Adv 275/185
    Box Jump Overs, 24/20 Adv 30/24
    x3 Double Unders

  • Categories WOD

    090318

    Strength
    5 Sets of:
    Bear Complex
    WOD
    “Daniel”
    50 Pullups
    Run 400m
    21 Thrusters, 95/65
    Run 800m
    21 Thrusters, 95/65
    Run 400m
    50 Pullups

     
     

  • Categories WOD

    090118

    WOD
    In Teams of 2
    AMRAP 25 min
    Run 800m w/Slamball
    with the remaining time complete
    50 Pullups or KB Swings
    20 Partner Situps w/Slamball
    50 DB/KB Snatches, 50/30
    20 Partner Plank Burpees
    50 Goblet Squats
    20 Partner Situps w/Slamball

  • Categories WOD

    083118

    Strength
    5 Sets of:
    3 Close Grip Bench
    30/30 Hollow/Superman Hold
    WOD
    3 Rounds, 1 min at each station
    Strict Pullups
    Thrusters, 95/65
    Ball Slams
    Burpees
    -Rest 1 min-

     
     

  • Categories WOD

    083018

    WOD Make up/Active Recovery
    Mobility and Maintenance