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Category: WOD
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Thursday May 24th, 2018

Warm up- 1- Mile Jog *Set up for Workout WOD- 5 Rounds Min 1) 12/10 Cal Row Min 2) 15 DB Bench Press (AHAP) Min 3) 12/10 Cal Bike Min 4) 15 Pull ups or 5 MU’s Min 5) 12/10 Cal Row Min 6) 20 “A” KB Swings 50/35 Min 7) Rest RX+ 15/12 Cals […]

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Category: WOD
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Wednesday May 23rd, 2018

Warm up- 3 Rounds 200m Run 5 Pass Throughs 10 PVC OHS 15 Sit ups *move Quick and Efficiently, get a good sweat going Skill- Every 2 Mins for 14 Mins 7 Sets 1 Power Snatch + 1 Snatch *Build WOD- Teams of 2: 500m Row/150 DU’s(Both partners complete each before moving on, one starts […]

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Category: WOD
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Tuesday May 22nd, 2018

Warm up- 3 Rounds 50 Single Unders 10 Alt. Lunges 10 Ring Rows 10 AS 10 Hollow Rocks Skill- 20 Mins Back Rack Lunge 10RM *Perform 5 per leg WOD- On a 15 Min Clock, For Max Reps each round… From 0:00-3:00 Run 400m immediately into Max Pull-ups Rest 1 Min From 4:00-7:00 Run 400m […]

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Category: WOD
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Monday May 21st, 2018

Warm up- 3 rounds 15/12 Cals 10 Goblet Squats (:05 Pause on last rep) 10/10 KB Single Arm Push Press 20 Sit ups Skill- 20 Mins Clean + FS + Jerk *Build to a heavy set WOD- 10 Min AMRAP 10 Power Cleans 95/65 10 Wall Balls 10 “A” KB Swings 53/35 *Add 2 reps […]

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