WOD
Monday 07.23.2018
POSTED ON July 22, 2018
0 Comments / CATEGORY:
:15 Empty Bar Hold Overhead
3-4 Push Press at 85% of 1RM
6 Hang Power Snatch 115/80
WOD
Saturday 07.21.2018
POSTED ON July 20, 2018
0 Comments / CATEGORY:
10/10 Leg Swings Each Leg
:20/:20 Banded Ankle Distraction
WOD
Friday 07.20.2018
POSTED ON July 19, 2018
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:20 Barbell Hold Overhead
5 Empty Bar Supinated Bent Over Row
4-5 Push Press at 80% of 1RM
100ft Single-arm Front Rack Dumbbell Lunge (25ft Left 25ft Right x 2) 50/35
WOD
Thursday 07.19.2018
POSTED ON July 18, 2018
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30 Dumbbell Box Step Overs 50/35 24/20
50ft Handstand Walk (25ft/25ft)
WOD
Wednesday 07.18.2018
POSTED ON July 17, 2018
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1st min 3 Power Cleans 77-85% of 1RM
2nd min 25-25 Double Unders
WOD
Tuesday 07.17.2018
POSTED ON July 16, 2018
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5/5 Waiters Squat with KB
5/5 Single-arm KB Deadlift
:20 Bottom of Squat Goblet Hold with KB
Strength: 15min to complete
*every min increase by 1 burpee until failure
WOD
Monday 07.16.2018
POSTED ON July 15, 2018
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1st min :45 Chest Facing Wall Handstand Hold
2nd min 4-6 Jumping Ring Muscle-ups
3rd min 10 Wall Ball Candle Sticks 20/14
*sub low ring transitions for jumping muscle up transitions
50 Shoulder to Overhead 95/65
WOD
Saturday 07.14.2018
POSTED ON July 14, 2018
0 Comments / CATEGORY:
50ft Walk on Toes Forward
12/12 Ankle Circles Clockwise and Counter Clockwise
Work Up to 10-20lbs more then you plan
to use for 5 touch n go reps of Power Clean.
WOD
Friday 07.13.2018
POSTED ON July 12, 2018
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Strength: 20min to complete
RX (Level 1) Intermediate (Level 2) Beginner (Level 3)
WOD
Thursday 07.12.2018
POSTED ON July 11, 2018
0 Comments / CATEGORY:
:20 Barbell Hold Over Head
4-5 Push Press at 75% of 1RM
*Set it up so you do not have to use two bars
10 Strict Handstand Push-ups
20 Wall Ball 20/14 to 12ft target
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 95/65