WOD Monday 4/23/18

WOD Monday 4/23/18

STRENGTH Super Squat Day 1 Take a few warm up sets to build to around 70%-80% of your 1 RM. This should allow you to do the following: An excerpt from the book “Super Squats” will help you to understand what we are looking for in your super...

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WOD Saturday 4/21/18

WOD Saturday 4/21/18

METCON (TIME) Run 800m together 60 (1) arm DB snatch 40/25 60 (1) arm Overhead KB forward Lunges 55/35 60 Pull Up 60 Deadlift 185/135 Row 1000m 60 (1) arm DB snatch 60 (1) arm Overhead KB forward Lunges 55/35 60 Pull Up 60 Back Squat 185/135 (use...

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WOD Friday 4/20/18

WOD Friday 4/20/18

Strength: 1-1/4 Front Squat 6 set x 6 reps AHAP across all sets 4 count lower 1/4 up, lower then all the way up   WOD: Every 5 min for 25 min complete the following: Row 400m 10 Thruster 95/65 15 Toe to Bar

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WOD Wednesday 4/18/18

WOD Wednesday 4/18/18

STRENGTH SNATCH 60%/4 65%/2 70%/2 75%/2 80%/2 85-90%/1 reps x 5 sets   WOD: 17 min Amrap 40/32 Cal Row 30 Wall Ball 20/14 20 Box Jump 24/20″ 10 Pull ups* *rx plus chest 2 bar pull ups

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WOD Monday 4/16/18

WOD Monday 4/16/18

Strength: shoulder press 5-3-3-1-1-1   WOD: For time: 1 round of: 80 double-unders 40 KB Swing 55/35 20 Push Press 95/65 Then, 2 rounds of: 60 double-unders 30 AIR SQUAT 15 Push Press 95/65 Then, 3 rounds of: 40 double-unders 20 KB Swing 10...

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WOD Saturday 4/14/18

WOD Saturday 4/14/18

METCON (AMRAP – REPS) 4 min AMRAP Per Couplet Rest 2 min between 35 Box Jumps (24/20) Max Rep Push Ups 40/25 Cal on Assault Bike Max Rep KB Swings (55/35) 30 Deadlifts 225/155 Max Rep Double-unders 40/35 Cal on Rower Max Rep Burpees

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WOD Friday 4/13/18

WOD Friday 4/13/18

Gymnastics   WOD: 8 min Amrap Even minutes OHS 95/65 Odd Minutes Double Under Rest 4 min 8 min Amrap Even Minutes Shoulder to OH 135/95 Odd minutes Alt Pistol Rx Plus 135/95 OHS and 155/110 S-2-OH

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WOD Wednesday 4/11/18

WOD Wednesday 4/11/18

STRENGTH 6 min EMOM complete the following 3 position Power Snatch (starting medium load and building) (no dropping bar) 3-POSITION POWER SNATCH Work up to a heavy 3-Position Power Snatch Pos. 1: Pockets Pos. 2: Knees Pos. 3: Ground then Every 90...

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WOD Tuesday 4/10/18

WOD Tuesday 4/10/18

STRENGTH Take 20 min to complete the following. About 10 min per super set. Make sure to get a warm up set with each super set before adding weight. 3-4 sets 8- BB Glute Bridge off a bench (around 30%-40% of max back squat and building) 8...

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