WOD
Friday 01.12.2018
POSTED ON January 11, 2018
0 Comments / CATEGORY:
A. Build to a heavy 3RM hang power clean in 7 sets
Every min on the min for 30min (If work is not done within the minute athletes stop at that point)
WOD
Thursday 01.11.2018
POSTED ON January 10, 2018
0 Comments / CATEGORY:
5 strokes rower legs only
5 strokes rower arms only
“+” indicates they should do as many reps past 5 as possible
WOD
Wednesday 01.10.2018
POSTED ON January 9, 2018
0 Comments / CATEGORY:
5 Squats with a press out
5/5 single arm russian kettlebell swings
5/5 single arm kb high pull
A. Front Squat 4 sets of 6+ @75-80%; rest 1-3min between sets
*on the final set of 6 athletes will do max reps
ME Kettlebell Snatch Remaining Time 53/35
WOD
Tuesday 01.09.2018
POSTED ON January 8, 2018
0 Comments / CATEGORY:
50ft bear crawl knee touches elbows
50ft walk on heels backwards
20 jumping chest 2 bar pull ups (measure 6in from top of the head)
WOD
Monday 01.08.2018
POSTED ON January 7, 2018
0 Comments / CATEGORY:
WOD
Saturday 01.06.2018
POSTED ON January 5, 2018
0 Comments / CATEGORY:
*today will be a little longer then 1 hour be prepared its a lot of work but its also Saturday.
A1.) Dumbbell Bench Press 3 x10; rest :45
A2.) Dual Kettlebell bent over row 3×10 @22×1; rest :45
100 Dumbbell Snatch 50/35
100 box jump 24/20 (must jump)
*while 1 partner works 1 partner must be in the following active rest positions:
Dead Hang/Plank on elbows/Bottom of Squat hold/Handstand Hold/Plate hold overhead
WOD
Friday 01.05.2018
POSTED ON January 4, 2018
0 Comments / CATEGORY:
A1.) Hollow body hold 5 x1min; rest :45
A2.) Strict Pull Up 3-7 x5; rest :45
A3.) Arch Hold 5 sets 1min; rest :45
WOD
Thursday 01.04.2018
POSTED ON January 3, 2018
0 Comments / CATEGORY:
A. 20min Handstand Walk Practice
*Handstand Hold against wall butt can not touch
*Partner assisted handstand walk
*Class builds tunnel for athlete to walk through
WOD
Wednesday 01.03.2018
POSTED ON January 2, 2018
0 Comments / CATEGORY:
Metcon: *Compare to 10/09/17
Shoulder to overhead 135/95
WOD
Tuesday 01.02.2018
POSTED ON January 1, 2018
0 Comments / CATEGORY:
5 strokes rower legs only
5 strokes rower arms only
A1.) 50ft walking DB front rack lungex4; rest :30
A2.) Dumbbell Row @22×1 4×8/8: rest :30/:45