Comments: 0
Category: WOD
Read More

Wednesday October 3rd, 2018

Warm up- DROM 400m Run 1 Set 10 Leg Swings 10 AS + Lunge 10 Good Mornings 10 BB Back Squats (:2 Pause at bottom, explode up) Skill- Back Squat 1-10 *Work up to a heavy single for the day! *Drop and hit one set of 10 @ 70% of that single WOD- 15 Min […]

Comments: 0
Category: WOD
Read More

Tuesday October 2nd, 2018

October is here..Barbell For Boobs Month!! Look for a update this week in the K3Strong group! Warm up- 3 Sets 15/12 Cals 10 Goblet Squats(quick pause at bottom) 5/5 Single Arm KB C=J 15 Sit ups 2 sets with a BB 5 Hang Muscle Snatches 5 OHS 5 Good Mornings 5 Back Squats 5 Push […]

Comments: 0
Category: WOD
Read More

Monday October 1st, 2018

Wodapalooza starts Wednesday! Get signed up! We can all throwdown Saturday after Suffer!! Warm up– 2:00 mins on a machine 2 Sets 5 Iron Cross 5 Scorpion 5 McKenzie press ups 2 Sets 10 Russian Swings 10 Goblet Squats 1 Set Empty BB 5 Crane Squats 10 Good Mornings 10 RDL Skill– Deadlift Every 1:15 […]

Comments: 0
Category: WOD
Read More

Friday September 28th, 2018

Warm up- DROM 4 Sets 5 Strict Pull ups 10 Empty BB Thrusters 12 Cals Skill- Clean + Jerk Doubles *Start @ 70% and work up to 85% adding 10# each set. *5-6 Sets between 70-85% Then: Front Squat 1-1-1 @ 90%+ WOD- Teams of 2: 5 Min AMRAP Clean and Jerk 135/95 rest 1 min […]

Social Widgets powered by AB-WebLog.com.