WOD
Monday 12.11.2017
POSTED ON December 10, 2017
0 Comments / CATEGORY:
*each set increase the weight on the barbell for the deadlift.
1×3 90%+1 (means if you can do more than 5 reps do as many as possible until failure.)
100ft Goblet Hold Lunge DB 50/35
WOD
Saturday 12.09.2017
POSTED ON December 8, 2017
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20 hops in place (mimic double under)
A. Close Grip Bench Press @32×1 5 sets of 5; rest 90s
WOD
Friday 12.08.2017
POSTED ON December 7, 2017
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5 strokes rower arms only
50ft walk on heels backwards
5 strokes rower legs only
100ft single arm DB overhead lunge 50/35
100 single unders (do not do double unders)
WOD
Thursday 12.07.2017
POSTED ON December 6, 2017
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:15 barbell hold overhead
Front Squat 5 sets of 5; rest 90s
WOD
Wednesday 12.06.2017
POSTED ON December 5, 2017
0 Comments / CATEGORY:
:45 bent knee hollow hold
5 hollow to arch kip (perfect form)
1st min Seated DB Push Press 8-10reps
WOD
Tuesday 12.05.2017
POSTED ON December 4, 2017
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Warm Up:
5 squats with press out
5 empty bar deadlifts
10/10 leg swings
:30 arch hold
x2-3 sets
*each set increase weight on the deadlift
Foundation:
Deadlift
1×5 65%
1×5 75%
1×5 85%+1 (means if you can do more than 5 reps do as many as possible until failure.)
WOD
Monday 12.04.2017
POSTED ON December 3, 2017
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Warm Up:
5/5 KB High Pull
5 hang power clean
10 reverse pass throughs
5 push up T
x2-3 sets
Foundation:
A. EMOM 8min
3 strict HSPU + 5 Kipping HSPU
WOD
Saturday 12.02.2017
POSTED ON December 2, 2017
0 Comments / CATEGORY:
5 strokes rower legs only
5 strokes rower arms only
P1/P2 15 Syncrho Deadlifts 315/225
P1/P2 1000m row split as you wish
WOD
Friday 12.01.2017
POSTED ON November 30, 2017
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Warm Up:
5 Sumo Inch Worm
5 Hang Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats
x2-3 sets
Foundation:
A. Overhead Squat 5 sets of 3; rest
90s between sets
WOD
Thursday 11.30.2017
POSTED ON November 29, 2017
0 Comments / CATEGORY:
Warm Up:
5/5 KB high pull
:15 handstand hold
5 push press
5 push jerk
x2-3 sets
Foundation:
A. Every 1:30 x 5
2 push press + 3 push jerk