WOD

WOD Friday 1-31-20

Posted on

AMRAP 5 mins: 7 Power Cleans, 135/95 lbs 10/8 Assault Bike Calories AMRAP 5 mins: 7 Push Jerks, 135/95 lbs 10/8 Assault Bike Calories AMRAP 5 mins: 7 Clean & Jerks, 135/95 lbs 10/8 Assault Bike Calories **Amraps are done back to back- no rest Scaled Version: AMRAP 5 min 7 Power Clean (9565) 8/6 […]

WOD

Power Hour 1-31-20

Posted on

Deficit Deadlift 10x 4at 63% Deadlift 10×4 at 68% Barbell Rdl 4×12 at 38% Finisher: 3 sets: 10 single leg hanging knee raises :30 plank (weighted if possible) 10 single leg glute bridge each leag

WOD

WOD Thursday 1-29-20

Posted on

10-8-6-4-2 reps, for time of: Hang Squat Clean, 155/105 lbs Burpee Pull-up Scaled Version: 10-8-6-4-2 Hang Squat Clean (105/75) Burpee Jumping Pull Up Goal: Sub 8 min Cool Down: Plyometric Work: Long Jump 5 x max effort (rest :60 sec between) Banded Push Up 3 x :10 sec effort (rest :50 sec between) Single-Leg Jump […]

WOD

WOD Wednesday 1-29-20

Posted on

For time: Walking Lunge, 400 m ** Every Minute on the Minute Do 7 Push ups Scaled Version: 200m walking lunge (emom 7 push ups) Accessory: Alternating DB Hammer Curl 3 x 12/arm Skull Crusher 2 x 15 Lying Banded Leg Curl 2 x 50 Mobility: Pigeon Stretch 1x: 2min ea.

WOD

WOD Tuesday 1-28-20

Posted on

Every 1 min for 15 mins, alternating between: 20/17 Assault Bike Calories 15 Burpees 3 Rope Climbs Scaled Version- EMOM 15 min: Min 1: 15/12 Cal Bike Min 2: 10 Burpee Min 3: 2 Rope Climb Mobility: 2-3xs :20 to :30sec in each: 3-Way Banded Shoulder Stretch

WOD

WOD Monday 1-27-20

Posted on

Complete as many rounds as possible in 12 mins of: 15 Power Snatches, 75/55 lbs 10 Toes-to-bars 15 Thrusters, 75/55 lbs 10 Toes-to-bars Scale= 5 TTB or 10 hanging knee raises Cool Down: Gymnastics Accessory For Quality: Accumulate 30 HSPU Mobility: 3-Way Shoulder Stretch 3xs: :20-:30sec Each

WOD

Power Hour 1-27-20

Posted on

Back Squat 2×3 at 100% IF Possible!!! Otherwise use the heaviest weight you can for the sets. Finisher: 3 sets: 1 minute of: dbl kb clean+lunge right+lunge left+squat 1 minute REST cash out: 50 ghd

WOD

Endurance WOD 1/26/20

Posted on

For time: 50 Row Calories 10 Assault Bike Calories Run, 200 m 40 Row Calories 20 Assault Bike Calories Run, 200 m 30 Row Calories 30 Assault Bike Calories Run, 200 m 20 Row Calories 40 Assault Bike Calories Run, 200 m 10 Row Calories 50 Assault Bike Calories Run, 200 m

WOD

WOD Friday 1-24-20

Posted on

5 rounds for time of: 20 Wall Balls, 20/14 lbs 10 Hang Power Cleans, 155/105 lbs Scaled Version: 5 Rounds 15-20 Wall Ball (20/14) 10 Hang Power Clean (105/75) Goal: Sub 10 min Accessory Work: 10×10 Single Arm DB Strict Press 10×10 Single Arm DB High Pull 10×10 Single Arm Banded Pull Down