By
In WOD
Posted

WOD – 8-9-16

WARM-UP 1 min singles rest :30 1 min doubles STRENGTH 3 sets :30 ring plank hold or plank hold 40ft hs walk or hs hold WOD For time: 75 kb swings for time (53/35) Rest 3 min For time: 20/16 wall climbs

0 Read More
By
In WOD
Posted

WOD – 8-8-16

WARM-UP 500m row then: 3 rounds of 10 ring rows 1 lap KB farmers carry STRENGTH Build to a heavy double back squat in 12 minutes then: 3×2@90% WOD FT: 30 Squat Clean Thrusters – [...]

0 Read More
By
In WOD
Posted

WOD – 8-6-16

  WARM-UP 500m row each person 10 box jump step down 10 pushups 10 situps 10 ring rows WOD TEAMS OF 2 200 Abmat Situps 150 Cal Row 100 Box Jump Overs 75 Burpees 50 Pushups 25 Rope Climbs

0 Read More
By
In WOD
Posted

WOD – 8-4-16

WARM-UP COACHES CHOICE STRENGTH 3 sets A1. KB Single leg Dead lift x 6-8 @ 31×1 A2. 50m SA OH Carry A3. wtd pronated chinnups x 2.1 WOD “Jackie” 1K row 50 thrusters (bar) 30 pullups

0 Read More
By
In WOD
Posted

WOD – 8-3-16

  WARM-UP coaches choice STRENGTH Build to a 3rm weighted ring dip no ring dip =e2mom x 5 sets – 6 pushups 31×2 tempo WOD 21-18-15-12-9-6-3 t2b box jump emom = 3 pushups or ring [...]

0 Read More
By
In WOD
Posted

WOD – 8-1-16

WARM-UP EMOM x 9 1=9/7 cal row 2= 10 air squats 10 v-ups 3 = :15-:20 top of chinup hold STRENGTH Back Squat – Build to a challenging set of 3 @ 30×1 in 12 mins then 3×3@90% of Max [...]

0 Read More
By
In WOD
Posted

WARM-UP 400m run 10 air squats 10 ring rows 10 pushups 10 burpees 10 wallballs – review and drill movements WOD Share and split up reps however you and your partner want.  One partner [...]

0 Read More