Comments: 0
Category: WOD
Read More

Wednesday August 2nd, 2017

Warm up- 1.) Joint Prep 2.) Complete 2-3 Rounds of: 50 meter run 1-3 Squat Snatch (building in load each set) 1-3 Squat Cleans (building in load each set) 1-3 Pull-ups, Jumping Pull-ups, or Kip Swings WOD- “Rich” For time: 13 squat snatches (155/105lbs) Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans […]

Comments: 0
Category: WOD
Read More

Tuesday August 1st, 2017

Warm up- 1.) Shoulder Prep 2.) 20 Band Pull aparts 15 Ring Rows 15 Box or Bench Dips 10 Kip Swings on Bar (go from small to big) Skill- Handstand Skills and Drills 1) EMOM 5 minutes 1 Wall Walk + 10 second Handstand Hold *Focus on proper positioning, not speed of execution **Scale to Pike […]

Comments: 0
Category: WOD
Read More

Monday July 31st, 2017

Warm up- 1.) Tabata DU’s and AS 2.)  2 Rounds 15 sec/side Sprinter Hamstring Stretch 15 sec/side Samson Stretch 15 Band Goodmornings 15 Plank Knees to Elbows 10 Strict BB Press Skill- E2MOM for 12 Mins (6 sets) Clean + Jerk x 1 Rep Sets 1-2 @ 80% of 1RM C+J Sets 3-4 @ 85% Set […]

Comments: 0
Category: WOD
Read More

Friday July 28th, 2017

Warm up- 1.) Tabata SU’s or DU’s 2.)  2 Rounds 3 Way Raise (7 reps at each position) 10 Dynamic Calf Stretch/Side 10 PVC Overhead Squats 10 PVC Sotts Press Skill- E2MOM for 12 Mins (6 sets) Snatch x 2 reps Sets 1-2 @ 70% of 1RM Snatch Sets 3-4 @ 75% Sets 5 @ 80% […]

Social Widgets powered by AB-WebLog.com.