April 1, 2017 March 28, 2017 | No Comments | Categories: WOD WOD: 8 Rounds/ Each for time 10 Goblet Squats 6 Tall Box Jumps 100 m sprint Rest 2 min between sets
Friday, March 31, 2017 March 28, 2017 | No Comments | Categories: WOD Deadlift: Build to today’s 5 rep Touch n Go Heavy WOD: AMRAP 8 5 Pull-ups 10 Push-ups 15 Air Squats
Thursday, March 30, 2017 March 28, 2017 | No Comments | Categories: WOD WOD: Row 15 min for max distance Rest until recovered then Sled Push: 10 x 50 meters (alternate with someone else) Add only moderate weight in order to make sled move fast.
Wednesday, March 29, 2017 March 28, 2017 | No Comments | Categories: WOD Strength: Bulgarian Split Squat 3 x 8 WOD: For Time: 40 TTB 20 Power Snatch 40 TTB L3: 135/95 L2: 115/75 L1: Scale
Tuesday, March 28, 2017 March 27, 2017 | No Comments | Categories: WOD Skill: Ring Dip L3: 3 x (3-5) Tempo Dips 3 sec descent, 1 sec pause at bottom, then up. L2: 3 x (3-5) Dips on Rings or Bar L1: Ring Support Hold 3 x (:10 + 5 Parallet Dips) WOD: 400 m run w/ wallball 3 Rounds of 20 Wallballs 30 Med Ball Situps 400 m run w/ wallball L3: 30/20 L2: 20/14 L1: Scale
Monday, March 27, 2017 March 25, 2017 | No Comments | Categories: WOD Strength: EMOM 10 min (10 sets) Front Squat x 1 (85-90%) WOD: 21-15-9 Kettlebell Swings Pull-ups Burpees L3: 2/1.5 L2: 1.5/1 L1: Scale
Wednesday, March 22, 2017 March 22, 2017 | No Comments | Categories: WOD Skill EMOM 6 Min 1: 50 Double Unders Min 2: :30 Weighted Plank Hold WOD: 3 Rounds for time: “Nasty Girls” 50 Air Squats to Medball 7 Muscle ups 10 Hang Power Cleans L3 135/95 L2: 115/75 L1: Scale
Thursday, March 23, 2017 March 19, 2017 | No Comments | Categories: WOD WOD: Mobility Circuit Row 1000 (recovery pace) Spend 5 min on banded shoulder openers Assault bike 50 Calories (recovery pace) Spend 5 min on hip mobility stretches Spend 5 min on wrists/ ankles and feet Once above is complete w/ empty barbell complete 3 rounds of the following not for time, but for quality of movement 10 empty barbell thrusters 3-5 Strict or Assisted Pull-ups 8 Good mornings
Tuesday, March 21, 2017 March 19, 2017 | No Comments | Categories: WOD Skill: Overhead Squat WOD: 10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees Hand Release Push-ups OHS L3: 95/65 L2: 75/55 L1: Scale
