Comments: 0
Category: WOD
Read More

Wednesday December 20th, 2017

Warm up- 1.) 2 Min Row/bike/ski/jump rope 2.) Shoulder Prep 3.) 10 AS + 10 PVC Pass Throughs + 10 PVC OHS 4.) Spend a few Minutes snatching an empty BB Skill- Every :90 for 15 Mins (10 Sets) Snatch x 2 Reps Sets 1-2 @ 70% Sets 3-4 @ 75% Sets 5-7 @ 80% […]

Comments: 0
Category: WOD
Read More

Tuesday December 19th, 2017

Warm up- 1 Min Row/Bike/Ski 10 Bootstrappers + 10 AS 1 Min Row/Bike/Ski 10 Toy Soldiers + 10 DB Thrusters Light 1 Min Row/Bike/Ski 10 Inchworms + 5 Spidermans Skill- Every 2 Mins for 12 Mins (6 sets) Back Squat x 2 Reps Set 1 @ 75% Set 2 @ 80% Sets 3-4 @ 85% Sets […]

Comments: 0
Category: WOD
Read More

Monday December 18th, 2017

Warm Up-  75 SU’s 30 KB Swings Light and Fast 75 SU’s 30 AS 75 DU’s (Work on them for a minute if you do not have them) 30 KB Swings Light and Fast *Spend a few minutes with an empty BB Skill- Every :90 for 7 Sets Clean + Jerk x 1 Rep Sets […]

Comments: 0
Category: WOD
Read More

Friday December 15th, 2017

Warm up- 1) 2 Minutes foam roll any area of choice 2) 2 minutes Row, Bike , Jog, or Jump Rope 3) Joint Prep 4) 2 Rounds 5 Push-ups 5 Jump Squats Skill- 20 Mins to Find: 1RM Deadlift *After working up to 70%, Try to reach a 1RM attempt on set 4-5 WOD- Open […]

Social Widgets powered by AB-WebLog.com.