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Category: WOD
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Friday September 7th, 2018

Warm up- 3 Sets 15/12 Cals 5/5 KB Hang Clean and Jerks 10 Goblet Squats (:3 Pause last Rep) :30 Bar Hang Skill- Every :45 for 9 Minutes (12 Sets) 1 Hang Sq. Clean + Jerk @ 75% of 1RM C+J WOD- Teams of 2: 10 Rounds Each 15/12 Cal AB 15 Air Squats Post […]

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Category: WOD
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Thursday September 6th, 2018

Warm up- 3 Sets 300m Run or Row 15 Banded or BB Good Mornings 5 Snatch Grip Push Press + 10 BB OHS 15 Hollow Rocks Skill- 3 Sets @ 80% of 1RM Snatch Snatch Grip Push Press + 2 OHS (Pause at bottom) Then: 5 Sets Hang Snatch (Above knee) + Snatch *70% x […]

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Category: WOD
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Wednesday September 5th, 2018

Warm up- 5 Min EMOM :50 EZ Row/bike/ski :10 Hard 3 Sets 20 Bradford Press (light) 25 ft OH KB Carry 25ft KB Farmer Carry :30 Hands on box shoulder press Skill- Strict Press 1×5 @ 65% 1×5 @ 75% 1xME @ 85% *5 Strict or Weighted Pull ups after each set WOD- For Time: 50 […]

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Category: WOD
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Tuesday September 4th, 2018

Warm Up-  3 sets 15/12 Cals 10 Good Mornings 10 BS with an Emtpy BB 5 Strict Pull ups 5 Clapping Push ups 15 sit ups Skill- 25-30 mins Dealift 5×1 @ 80% Back Squat 5×3 @ 80% *All reps should be the same weight WOD-  10 Min AMRAP 10 Deadlift 185/125 20 Wall Balls […]

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