Blog2018-09-09T03:04:43+00:00

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WOD

081525

DOUBLE STRENGTH A1 Barbell RDL 4x6 A2 Weighted Matador Dip(3) 5-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band B1 Weighted Pull-Up 3-3-1-1 4x5+ @ Strict BW 4x5 @ 5s Negatives [...]

081425

STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 KB Pullover 4x12 (53/35) WOD AMRAP 20 Run 400m 12 Toes to Bar 16 Renegade Rows (2x50/2x35)

081225

STRENGTH A1 Power Position Power Clean 10 Minutes Build Towards WOD Weight 2-2-1-1 WOD Chief Stuff 1.0 6 Rounds 2 Minutes AMRAP/1 Minute Rest 1 Power Clean (185/135) 5 Push-Up 6 KB Front Rack Squat [...]

081225

Gymnastics Things A1 Ring Push-Up 8-8-5-5 A2 Seated DB External Rotation 4x10/Arm (10/5) WOD 5 Rounds for Time 3 Wall Walk 4 Push Press (135/95) 5 Strict Chin Ups 10 Box Jump (24"/20") [...]

081125

Core Strength EMOM 9 1 1x12 DB Straight Arm Side Plank (20/15) 2 1x12 DB Straight Arm Side Plank 3 1x15 Superman Swimmer WOD 3 Rounds of 9 Minutes Row 1k 15 Over the Rower [...]

080925

Partner WOD You Go I Go 20 Rounds (10 Each) 8 DB Power Clean and Overhead (2x50/2x35) 20 Bodyweight Reverse Lunges 10 AbMat Sit-Ups then 6 Rounds (3 Each) 100m Farmer's Carry (2x50/2x35) 32 Minute [...]

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