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Category: WOD
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Monday April 9th, 2018

Warm up- 3 Rounds 12/10 Cals 10 DB Snatches 10 PVC OHS 10 Hollow Rocks Skill- Every 1:30 for 7 Sets 3 High Hang Power Snatch *Keep weight between 60-75% of 1RM Snatch WOD- 15 Min Cap For Time: 50 Snatches 75/55 50 Overhead Squats 50 Back Rack Lunges *5 Burpee EMOM until you finish […]

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Category: WOD
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Friday April 6th, 2018

Warm up- 3 Rounds 15/12 Cal Row 10 Supermans 10 Banded good mornings 10 Air Squats Skill- Box Squats 3-3-3-3-3 *Set a box to a depth below parallel **Build to a max weight over the course WOD- 15 Min CAP 5 Rounds 10 Double Kettlebell Front Squats 53/35 15 Kettlebell Swings 53/35 20 Box Jumps […]

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Category: WOD
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Thursday April 5th, 2018

Warm up- 2 Min Row/bike/ski Shoulder DROM Tabata 2 Rounds: 0:20 Burpees 0:10 Rest 0:20 Jumping air squats 0:10 Rest Skill- Press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1 *The first set of the next exercise should be the last weight of the last exercise, if your push jerk is close to your push press […]

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Category: WOD
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Wednesday April 4th, 2018

Warm up- 2 rounds Run 200m 0:30/0:30 Spiderman stretch 10 Good mornings (empty bar) 10 Back squats (empty bar) *Build up to workout weight doing 4 sets of 3 reps, increasing in weight WOD- For time: 30 Back squats 225/155 1-mile run *205/145, 185/135, 155/105, 135/95 *Back Squat should be challenging but doable in 3 […]

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