WOD 09/22/16

WOD 09/22/16

Warm up: 800m Run Tabata-  Plank/Side Plank & Hollow Rocks/Supermans Strength: 3 Sets Max Leg Raises/Frog Crunches 3X10 AB Rollouts Metcon: Fight Gone Bad 17min 1. Battle Ropes 2. Leg Raises/ Sit Ups/ V Ups 3. Double Unders 4. Plank Walk/ Russian Twists/...
WOD 9/19/16

WOD 9/19/16

Warm Up: 800m Run then KB Death 25/35 WOD: A) 8 Min AMRAP 10 GB Squat 10 KB Snatches 10 KB Flutter Kicks (4 Count) B) 5 Sets for 15 mins / 3 min Sets 8 Bulgarian Split Squats – Each Leg     RX: Pistols Max Rep Chin Ups C) METCON 18 Min AMRAP 9 Burpee Box Jump...
WOD 01/09/1515

WOD 01/09/1515

WOD: In teams of 3 to 6 10 minutes max distance row, switching every 20 strokes Rest 3 minutes, then AMRAP Fight Gone Bad Style: Weighted Jump Squats 45/35 KB SDHP 70/53 Box Jumps 24/20 Sit-ups Double Unders Rest *Only one athlete at a...
WOD 01/08/15

WOD 01/08/15

Strength Back squats 65%×8 70%×8 75%×8 80%×8 Front Squats 60%×5 65%×5 70%×5 70%×5 WOD AMRAP(9) 12 Air squats 9 Burpees 3 Box jumps 30/24 Adv 34/28        ...
WOD 01/07/15

WOD 01/07/15

Strength  Strict Press 5×5 Shoulder Assistance Work WOD Against a 3 minute running clock, complete: Round 1 80 Double Unders C2B× Max Reps Rest 90 sec Round 2 80 Double Unders Push Press 115/75 Adv: 135/95× Max Reps 90 sec rest Round 3 80 Double Unders Kb Swings 70/53...
WOD 01/06/16

WOD 01/06/16

Strength  Deadlift 3-3-3-3 Work to a Heavy 3 rep max WOD Lv.1 EMOM(12) 3 Double Kb deadlifts 6 Double Kb front squats 10 Alternating Double Kb rows Lv.2 EMOM(12) 1 Deadlift 1 Power Clean 1 Front Squat 1 Ground 2 Overhead* *Use push press, push jerk, or split jerk....

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