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Category: WOD
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Friday August 31st, 2018

Warm up- 400m Run or 500m Row 3 Sets 3 KB Snatch 3 Windmills 3 Cossack Thrusters Spend a few minutes with an empty BB -Snatch Balance -OHS -High Hang Snatch Skill- Snatch 3-2-1-1-1 *Use heaviest weight possible for each set Example. 1×3 @ 85% 1×2 @ slightly above 85% 3×1 @ 90% or more […]

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Category: WOD
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Thursday August 30th, 2018

Warm up- 3 Sets 15/12 Cals 10 BB Good Mornings 5 Strict Press + 3 PP + 1 Split Jerk 5 Strict Pull ups 10 Hollow Rocks Skill- Split Jerk *Spend 15 mins working on Split jerk. *Lift heavy, stay light, focus on strictly form. Its up to you today!! WOD- 4 Rounds 25 KB […]

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Category: WOD
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Wednesday August 29th, 2018

Warm up- 3 Sets 200m Run or 250m Row 5/5 Spiderman Lunges 5/5 Active Pigeon stretch (:3 Hold) 5 Inch Worms 10 AS :30 Plank Skill- 15 Mins Back Squat *Build up to 90% or more for one heavy single Then: Drop weight and hit 3×2 between 85-90% *Heavy Doubles WOD- For time: 17 Min […]

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Category: WOD
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Tuesday August 28th, 2018

Warm up- 3 Rounds 1:00 Machine 10/10 Single Arm DB Push Press 10 Squats with DB 10 Ring Rows 20 Sit ups Skill- Strict Press 5×5 AHAP WOD- “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull ups Post WOD- 5 Sets 3-Way Raise 10 Tricep Ext. DB or EZ Curl Bar Tweet

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