WOD
Monday 08.26.2019
POSTED ON August 25, 2019
0 Comments / CATEGORY:
10 squats with a press out
Dumbbell front squat 50/35
Burpee Box Jump Over 24/20
WOD
Saturday 08.24.2019
POSTED ON August 23, 2019
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Partner Metcon: *Time Cap: 40min
30 back squat 135/95 (from the ground)
100 double unders (sets of 25)
100 double unders (sets of 25)
30 synchro burpee box jump 20in (2 boxes)
WOD
Thursday 08.22.2019
POSTED ON August 21, 2019
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100ft double KB heavy overhead carry
50ft single-arm farmers carry
WOD
Wednesday 08.21.2019
POSTED ON August 20, 2019
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A1.) handstand hold + walk to wall x3
WOD
Tuesday 08.20.2019
POSTED ON August 19, 2019
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A. 1 Snatch Pull . 1 Snatch x5
*use 70-80% of 1RM *If complex feels good use 80%+ *Drop the bar and wait 10s per cluster set
20 hang dumbell clean and jerks 50/35 (must alternate every 5 reps)
WOD
Monday 08.19.2019
POSTED ON August 18, 2019
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5 scap push ups on elbows
A. Bench Press 10-10-8-8-6; rest 1min between sets *Start at 65-70% and add weight each set Metcon:
WOD
Saturday 08.17.2019
POSTED ON August 16, 2019
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:10 deadhang + hollow to arch kip
A1.) Bar Muscle up progression x3
A2.) Dumbbell front squat efficiency work x3
42 Dumbbell front squats 50/35
30 dumbbell front squats 50/35
18 dumbbell front squats 50/35
10 dumbell front squats 50/35
WOD
Friday 08.16.2019
POSTED ON August 15, 2019
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8/8 empty bar single leg good morning
10 lateral jumps over the bar
x3 (Focus on Pose running during this period.)
A. Build to 80% of deadlift for 3 touch n go reps.
Partner Metcon: 40min Time Cap
100 double unders (sets of 25)
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
WOD
Thursday 08.15.2019
POSTED ON August 14, 2019
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Aerobic Capacity: *If you complete you rest the remainder of the time.
50 heavy russian kettlebell swings
1min single leg forward fold L/R
WOD
Wednesday 08.14.2019
POSTED ON August 13, 2019
0 Comments / CATEGORY:
A. Build to a 1RM Front Squat *This will be used as a percentage for the coming weeks. *Start at 65%