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Category: WOD
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Monday October 15th, 2018

Warm up- 2 Mins Machine 1:00 Pigeon Stretch R/L :30 Calf Smash 2 Sets 15 Glute Bridges 10 Goblet Squats 5 Kip Swings + 5 Pull ups 10 Push Ups 15 Sit ups Skill- Back Squat Hit your 5RM Back Squat Then: 3×10 @ 75% of 5RM WOD- “WODAPALOOZA WOD 1” For Time: 11 Min […]

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Category: WOD
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Friday October 12th, 2018

Warm up- DROM 2 Sets 20/15 Cals 10 Band Pull Aparts 5 Quality Push Ups :30 Plank Skill- 10 Min EMOM 10 T2B + 10 Push Ups *Same Minute WOD- 3 Rounds 1 Min Intervals -Cals Row -Cals Bike -Cals Ski -Sit-ups -Rest *Score is total Reps Post WOD- 4 Sets 10 Alt DB Shoulder […]

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Category: WOD
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Thursday October 11th, 2018

Warm up- 2 Mins on a machine or 400m Run 3 Sets 5/5 DB or KB Snatches 10 Goblet Squats with Pause :15 Banded Tricep Stretch 15 Hollow Rocks Skill- Every :30 for 10 Minutes 1 Power Snatch @ 70-75% of 1RM Snatch Then: Front Squat 3×1 @ 85% of 1RM FS WOD- 10 Min […]

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Category: WOD
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Wednesday October 10th, 2018

Warm up- Mobility Then: 3 Sets 15/12 Cals or 200m Run 5 BB Strict Press 10 BB Thrusters 15 Sit ups Skill- Split Jerk 2×2 @ 60% 2×2 @ 70% 2×2 @ 75% 3×1 @ 80% and Up WOD- In Teams of 2: 40-30-20 (Women 32-24-16) Cals Bike or Row Into: 15-10-5 Push Jerk 175/115 […]

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