WOD Thursday 8/30/18

Posted on Posted in WOD

“Dead Pool” Every 3 mins for 21 mins do: 21 AbMat Sit-ups 14 Medicine Ball Squat Jumps, 20/14 lbs Deadlift DEADLIFT IS 7-6-5-4-3-2-1 Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at […]

Power Hour 8/29/18

Posted on Posted in WOD

Box Squat 10×2 at 70% 1RM Rest as needed between sets. * rest 1 min between sets   3×12 DB Split squats each leg 40 hanging knee raises (little to no kipping)   50 Russian KBS (Heavy, in as few sets as possible)

WOD Monday 8/27/18

Posted on Posted in WOD

Strength: 5×3 Back Squat *athletes may opt to build in weight or stay at a challenging weight Accessory: 3×12 Front Rack Reverse Lunges (6 each leg) *same rules as above WOD: “Sore Subject” Tabata Back Squat, 45/35 lbs Tabata Double Under **The Tabata interval is 20 secs of work followed by 10 secs of rest […]

Wod Thursday 8/23/18

Posted on Posted in WOD

“Ball Hogs” ***Teams of 2: Partner 1 does full round of 3’s Partner 2 does full round of 3’s Add 3 reps per round etc… Complete as many rounds as possible in 15 mins of: 3 Wall Balls, 20/14 lbs 3 Kettlebell Swings, 53/35 lbs 3 Row Calories 6 Wall Balls 6 Kettlebell Swings 6 […]