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Category: WOD
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Wednesday May 31st, 2017

Warm up- 300m Run or Row 1.) Shoulder Prep Warm up 2.) 20 Band Pull Aparts 10 Kip Swings 15 Ring Rows 15 Box or Bench Dips Skill- Heavy Push Press -Build to a heavy triple in 15 Mins *Sets should be minimal, 5-6 sets with rest in between WOD- 15 Min Cap For Time: […]

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Category: WOD
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Tuesday May 30th, 2017

Warm up- 1.) Joint Prep Warm up 2.) :20 Deadbug 10 Wide Stance Good Mornings Skill- Sumo Deadlift 3-2-1-3-2-1 *Heavy Pulling after MURPH Ex. Sets would be Set 1: 275 Set 2: 295 Set 3: 315 Set 4: 295 Set 5: 315 Set 6: 325 WOD- 5 Rounds 100 DU’s 20 Burpees Post WOD- 3 […]

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Category: WOD
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Friday May 26th, 2017

Warm up- 1.) Row/Bike 3 Mins 2.) Joint Prep WOD- “Jackie” Row 1k 50 Thrusters 45# 30 Pull-ups Skill- A1. 3 Rounds Single Leg good Morning, 12 reps Backwards sled Drag, 100ft A2. 3 Rounds Sumo Deadlift, 12 reps Weighted Hip Ext. 10 reps Post WOD- Enjoy the Weekend! Suffer On Sat! Murph On Monday! […]

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Category: WOD
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Thursday May 25th, 2017

Warm up- 2 Rounds 1:00 Row, Bike, Jog, or Jump Rope 10 Ring rows :30 Straight Arm Plank Hold :45 Samson Stretch/side Skill- E2MOM for 14 Mins (7 sets) Clean + Front Squat Sets 1-2 @ 60% of 1RM Clean Sets 3-4 @ 65% Sets 5-6 @ 70% Set 7 @ 75% WOD- (15 Min […]

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