WOD
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Category: WOD
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Thursday October 25th, 2018

Warm up- 1 Min OH Wall Squat 1 Min Band Shoulder Distraction 2 Sets 20/15 Cals 5/5 Single Arm DB Thrusters 15 BB or Banded Good Mornings 10 Hollow Rocks + :10 Hollow Hold Skill- Split Jerk 3-3-2-2-1-1-1 *Build to a heavy single. *Sets of 3’s and 2’s should be between 60-80% WOD- 15 Min AMRAP […]

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Category: WOD
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Wednesday October 24th, 2018

Warm up- 1:00 Min Wall Squat 1:00 Prayer Stretch 2 Sets 20/15 Cals 10 Air Squats 10 Alt Lunges 10 Good Mornings 20 Sit ups Skill- Back Squat 5RM Then: 12 Reps @ 75% of 5RM WOD- 4 Rounds 7 C2B Pull ups 14 Burpee Box Jump Overs 21 Alt. DB Snatch RX+ 7/5 BMU’s […]

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Category: WOD
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Tuesday October 23rd, 2018

Warm up- 10 Mins 1 Min Wall Squat 1 Min Wide Hip Opener R/L 1 Min Banded Overhead stretch R/L 1 Min Banded Shoulder Distractions R/L 2 Min Machine 10 PVC OHS Skill- 20 Mins Snatch 1-1-1-1-1 *Heavy single for the day WOD- In Teams of 2: 5 Rounds Each: 12 Push Jerks 135/95 6 […]

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Category: WOD
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Monday October 22nd, 2018

Warm up- 1:00 Hamstring Roll 3 Sets 15/12 Cals 5 Squat to Stand 10 Russian Swings 15 Hanging Knee Raises Skill- DeadLift 4×3 @ 85% WOD- “Wodapalooza WOD 6” In 8 Minutes… Max Meters Row Post WOD- 4 Sets 50ft DB Walking Lunge 15 DB Single Arm Bent over Rows 10 DB Box Step Ups […]

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