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Category: WOD
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Friday May 4th, 2018

Warm up- 300m Run 5 Inchworms + 5/5 Spriderman Lunges 200m Run 10 Lateral Lunges + 10 Air Squats 100m Run 10 BB Back Squats + 10 BB Good Mornings Skill- Every 3 Min for 3 Sets 7 Back Squats *3 Box Jumps after each set increasing in height *Every Set should be challenging with […]

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Category: WOD
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Thursday May 3rd, 2018

Warm up- 3 Rounds 15/12 Cals 5 Box Jumps 10/10 Single Arm DB Upright Rows 15 Air Squats WOD- EMOM 32 minutes Minute 1: 5 Power snatch 135/95 Minute 2: 15 Wall balls 20/14 Minute 3: 2 Rope climbs Minute 4: 20 Jumping lunges Post WOD- 3 Sets 1:00 HS Hold + 1 Strict HSPU every […]

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Category: WOD
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Wednesday May 2nd, 2018

Warm up- 25 Cals 3 sets: 10 Push Ups 10 KB Swings 25 Cals Skill- Bench Press 3 sets of 3 @ 85% of last Weeks 1RM *Do 10/10 DB Rows after each set WOD- 15 Mins to get as far as possible 50-40-30-20-10 DU’s Sit ups immediately into: 10-20-30-40-50 Alt. DB Snatch 50/35 Pull […]

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Category: WOD
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Tuesday May 1st, 2018

Warm up- 3 Rounds 100m Run 10 Deadlifts 45/35 10 Good Mornings 45/35 20 Sit ups Skill- 2″ Deficit Deadlift Build to a heavy 2 in 8 sets or less WOD-  For Time: 27 Min Cap 6 Rounds 200m Run 15 Burpees 200m Run 10 Power cleans 135/95 *if your first round takes longer than […]

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