WOD
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Category: WOD
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Thursday October 4th, 2018

Warm up- DROM 2 Sets 20 Cals 5 Good Mornings 5 Snatch Balance 5 OHS 10 Sit ups Skill- Snatch 1-1-1-1-1 *Heavy single for the Day WOD- Teams of 2: 20 Min AMRAP 2 BMU’s 4 Alt. DB Snatch 65/50 8 Box Jump Overs 24/20 *You Go, I Go   Post WOD- 5 Sets 10 Hollow […]

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Wednesday October 3rd, 2018

Warm up- DROM 400m Run 1 Set 10 Leg Swings 10 AS + Lunge 10 Good Mornings 10 BB Back Squats (:2 Pause at bottom, explode up) Skill- Back Squat 1-10 *Work up to a heavy single for the day! *Drop and hit one set of 10 @ 70% of that single WOD- 15 Min […]

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Tuesday October 2nd, 2018

October is here..Barbell For Boobs Month!! Look for a update this week in the K3Strong group! Warm up- 3 Sets 15/12 Cals 10 Goblet Squats(quick pause at bottom) 5/5 Single Arm KB C=J 15 Sit ups 2 sets with a BB 5 Hang Muscle Snatches 5 OHS 5 Good Mornings 5 Back Squats 5 Push […]

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Category: WOD
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Monday October 1st, 2018

Wodapalooza starts Wednesday! Get signed up! We can all throwdown Saturday after Suffer!! Warm up– 2:00 mins on a machine 2 Sets 5 Iron Cross 5 Scorpion 5 McKenzie press ups 2 Sets 10 Russian Swings 10 Goblet Squats 1 Set Empty BB 5 Crane Squats 10 Good Mornings 10 RDL Skill– Deadlift Every 1:15 […]

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