WOD

WOD Friday 9/6/19

Posted on

“Knee Slapper” Complete as many rounds as possible in 15 mins of: Walking Lunge, 100 ft Farmer Carry, 50/35 lbs, 200 m 30 AbMat Sit-ups Row, 400 m GENERAL This movements in this simple Sunday sweat-fest are designed to keep athletes moving for the majority of the 15 minutes Looking to end up somewhere in […]

WOD

Power Hour 9/6/19

Posted on

Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. **ADD 5 # from last week Finisher: Wide stance BB GM 8×8 *3 sec slow negative Barbell glute bridge 8×8 *3 sec negative 50 GHD sit ups

WOD

WOD Thursday 9/5/19

Posted on

“Slam Dunk” Complete as many rounds as possible in 15 mins of: Run, 200 m 15 Wall Balls, 20/14 lbs 3 Rope Climbs GENERAL The rope climb is the focus of this triplet workout We’ll spend the majority of teaching today on the rope climb Looking to complete somewhere between 3+ to 5 rounds today […]

WOD

WOD Wednesday 9/4/19

Posted on

“Fish Out of Water” For time: Row, 2 km — then — 10 rounds of: 3 Power Cleans, 155/105 lbs 6 Push-ups 9 Air Squats GENERAL “Fish Out of Water” is a repeat from 7.1.19 Having completed fairly recently, we can use it to test our progress over the last couple months Complete the 2,000 […]

WOD

Power Hour 9/4/19

Posted on

Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. *ADD 5 # from last weds! Finisher: 4×8 *3 second negatives on all movements BB Incline bench 40% dips pull ups front raises

WOD

WOD Tuesday 9/3/19

Posted on

“Big Bird” Complete as many rounds as possible in 18 mins of: 20 Dumbbell Snatches, 50/35 lbs 20/15 Assault Bike Calories 20 Dumbbell Box Step-ups, 24/20 in 20 Pull-ups GENERAL Using a single dumbbell in this longer AMRAP workout Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete […]

WOD

Labor Day WOD Monday 9/2/19

Posted on

“D-Day Partner Wod” For Time (with a Partner) Phase 1: “Overlord” 1944 meter Row Phase 2: “Airborne Drop” 60 Pull-Ups 300 meter Run Phase 3: “Omaha Beach” 6x 50 meter Overhead KB Carry (single arm)( alternate partners each length) 300 meter Run Phase 4: “Utah Beach” 60 Weighted Push-Ups 300 meter Run Phase 5: “Gold […]