Category: WOD

WODs – 4.23.18 to 4.29.18

MONDAY Front Rack Box step-Ups 2 x max reps at 10RM, rest 1 minute between legs EMOM x 14: Odd: 14/10 Cal Row Even: 30s max Air Squats 8-10 Minutes for Quality Standing Straight Leg Raise x 10s/leg L-Hold x 20sec Lemon Squeeze x 10 Couch Stretch x 20s/side TUESDAY EMOM x 10 2 T-N-G …
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WODs – 4.16.18 – 4.22.18

MONDAY As a superset: Sumo DL WU: 4 x 4 Work Sets: 4×2 NO REST DB RDL WU: 4 x 4 Work sets: 4 x 8 Rest 90seconds 60sec on, 120sec off x 6 10 Thrusters 50/35 Row max Cals 2 Rounds – Rest as little as possible Front Plank on Elbows x 60 Seconds …
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WODs – 4.9.18 to 4.15.18

Monday Chin-Up: 3 x 6 rest 60s Super Set: 3 x 15 band pull apart slow Rest 0s 3 x 10 Stretch Push-Ups Rest 45s or partner up and partner goes at 5 push-ups 30 Burpees 30 Slam Balls 20 Burpees 20 Slam Balls 10 Burpees 10 Slam Balls 2 Rounds 1 Arm Farmer Carry …
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WODs – 4.2.18 to 4.8.18

MONDAY Teams of 2: 100 Wallballs 20/14 100 DB Power Snatches 50/35 100 Wallballs 20/14 10-15 minutes for Quality 20s Hollow Hold 20s Side Plank per side 20s Samson Stretch/side TUESDAY EMOM x 5, add weight every round: 3 Push Press + 3 Hang Power Cleans EMOM x 18: 1) 7 Power Cleans 155/105 2) …
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WODs – 3.26.18 to 4.1.18

Monday Every 2 min x 5 5 Hang Power Cleans + 2 Push Jerks Add weight every round.   15-12-9-6-3 Hang Power Cleans 135/95 50 DUs   2-3 Rounds for Quality Turkish Sit-Up x 10/Arm 1 Arm Swing x 10/Arm Sumo Stance Goodmorning x 10   Tuesday Close Grip Bench – 3 x 5, rest …
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WODs – 3.19.18 to 3.22.18

MONDAY Front Squats 3×3@2121 tempo 42-30-18 Wallballs 20/14 Russian KBS 53/35 *Stop wallballs? Complete 5 Box Jump Overs before continuing. Tuesday Power Clean and Push Jerk every 90s – 3-2-1-1-1 5 x 3 Min On, 3 Min Off 50 Double-Unders 15 Push Jerks 135/95 Max Cal Row WEDNESDAY 4 x 90sec on, 90sec off Sled …
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