WOD
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Category: WOD
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Thursday April 5th, 2018

Warm up- 2 Min Row/bike/ski Shoulder DROM Tabata 2 Rounds: 0:20 Burpees 0:10 Rest 0:20 Jumping air squats 0:10 Rest Skill- Press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1 *The first set of the next exercise should be the last weight of the last exercise, if your push jerk is close to your push press […]

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Category: WOD
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Wednesday April 4th, 2018

Warm up- 2 rounds Run 200m 0:30/0:30 Spiderman stretch 10 Good mornings (empty bar) 10 Back squats (empty bar) *Build up to workout weight doing 4 sets of 3 reps, increasing in weight WOD- For time: 30 Back squats 225/155 1-mile run *205/145, 185/135, 155/105, 135/95 *Back Squat should be challenging but doable in 3 […]

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Category: WOD
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Tuesday April 3rd, 2018

Warm up- Tabata DU’s or SU’s 2 rounds 5/5 Windmill 5/5 Turkish get-up 0:45 Box shoulder stretch Skill- Behind the Neck Strict Press 6-5-4-6-5-4 *Hands right outside shoulders WOD- 10 Min Cap 3 Rounds for time: 30 Abmat sit-ups 50 Double unders 100-Foot Double kettlebell overhead walk 70/53 Per Hand *Down and back 2x *RX+ […]

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Category: WOD
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Monday April 2nd, 2018

Warm up- 3 Min Row/Bike/Ski 8/8 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups) 10/10 Single Arm DB Push Press 10 BB Good Mornings Skill- Every 2:00 for 5 Sets 3 Deadlifts *Do not go to max weight. Sets 1-2 are building up to heaviest working sets. *Keep 1-2 […]

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