Saturday WOD 5/20/17
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Goblet Squats 10 Single Leg Deadlifts 10 Kip Swings WOD: For Time: 30 Calorie Row 30 Wall Balls (20/14) 30 Toes to Bar 30 Deadlifts (205/135, 45%1RM) 30 Burpee Box Jump (24/20) …
Month: May 2017
Friday WOD 5/19/17
Warm Up: 2 Rounds: 10 Jumping Squats 10 Banded Pass Throughs 10 Russian KB Swings 10 KB Press Strength: Power Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Time: 20 KB Swings (53/35) 10 Box Jumps (30/24)
Thursday WOD 5/18/17
Warm Up: Tabata: Double Unders Jumping Lunges KB Swings Hollow Rocks Skill Work: Technique Thursday Take 15 min to find: Max Height Box Jump Max Distance Broad Jump WOD: 12 min AMRAP: 10 Burpees 20 Front Squats (95/65) 30 Sit …
Wednesday WOD 5/17/17
Warm Up: Tabata: Mountain Climbers Air Squats Push Ups Kip Swings Strength: Strict Press Warm up to 70% of your 1RM strict press and maintain that weight for 4 sets of 3 reps WOD: For Time: 21-15-9 reps of: Pull …
Tuesday WOD 5/16/17
Warm Up: Tabata: Burpees Single Leg V-Ups DB Push Press Goblet Squats WOD: 4 Rounds For Time: 10 Alternating DB Snatch (50/35) 10 Single OH DB Walking Lunge (50/35) 400m Run Cash Out: Tabata Plank Hold Handstand Hold *16 rounds …
Monday WOD 5/15/17
Warm Up: 2 Rounds: 10 Feet to Hands 10 Banded Side Steps (in each direction) 10 Goblet Squats 10 Single Leg Deadlifts Strength: Back Squat 5-3-3-2-1-1-1 WOD: 7 min AMRAP: 5 Clean & Jerks (155/115) 30 Double Unders (2:1 singles)
Saturday WOD 5/13/17
Warm Up: Tabata: Feet to Hands Hollow Rocks Single Leg Deadlift Goblet Squats WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters (135/95) 20-18-16-14-12-10-8-6-4-2 KB Swings (70/53)
Friday WOD 5/12/17
Warm Up: 2 Rounds: 40ft Crab Walk 10 Med Ball Thrusters 10 Lateral Hurdle Jumps 10 Strict Press Strength: Split Jerk 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: Hang Power Cleans (135/95) Box Jump Overs (24/20)
Thursday WOD 5/11/17
Don’t Forget we have Yoga tonight at 6:30 🙂 Warm Up: Tabata: Burpees KB High Pull Atomic Sit Ups Kip Swings Skill Work: Technique Thursday Take 15 min to work on Pull Ups. This includes working on strict, kipping or …
Wednesday WOD 5/10/17
Warm Up: 2 Rounds: 10 Inchworms 10 Single Leg Deadlifts 10 Split Squats 10 Good Mornings Strength: Deadlift 5-5-3-3-1-1-1 WOD: 8 min AMRAP: 10 Power Snatches (115/75) 10 T2B 100m Run