Tag

Manion WOD

29 July 2017

28 July 2017

28 July 2017 Warm-up: 3 Rounds: 300/250m Row, 25m Walking Lunge, 15x KB RDL Strength: Deadlift: 7-5-3-1-1 Each set to be done as heavy as possible. WOD:  7:00 AMRAP: 7x Thruster (95/65) 7x Toe to bar 3 Min. Rest 7 min. AMRAP: 300m/200m Row 20x Push up Cool Down: Wall Sits:  6x 0:30 on
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27 July 2017

26 July 2017 Warm-up:  Eastside Lap, 5 Burpee Broad Jumps, 20 Lunge Steps, 10 Front Squats (15 Minutes) Strength: Hang Squat Clean 7-5-3-1-1 Each set to be done as heavy as possible.  (15 Minutes, set up WOD during rest) Partner WOD:  30:00 Cap, everything broken up between partners e
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26 July 2017

26 July 2017 Warm-up:  800m Row, 21-15-9: Push up, 4 count Mountain Climbers, Slamballs Strength: Strict Press: 7-5-3-1-1 Each set to be done as heavy as possible. WOD: 7 Rounds for time: 6x Power Clean (115/85) 7x Pull up 8x Wall Ball Cool Down: “Annie” – 50-40-30-2
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25 July 2017

25 July 2017 Warm-up: Block Run, 3 Rounds:  10x Push up, 15x Air Squat, 20X Mountain Climbers, Block Run Strength: Close Grip Bench Press: 7-5-3-1-1 Each set to be done as heavy as possible. WOD:12 min. AMRAP: 2-4-6-8-10… Deadlift (225/155) is RX / (275/185) is ARX Burpees over the Ba
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24 July 2017

24 July 2017 Warm-up: 800m Run to W Alabama, 4 Rounds: :30 Wall Ball, :30 Rest, :30 Burpees, :30 Rest. Strength: Back Squat: 7-5-3-1-1 Each set to be done as heavy as possible. Work Capacity: For Time: 9-12-15: Power Snatch (95/65) Front Squat (95/65) 21-15-9: Shoulder to Overhead (95
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21 July 2017

22 July 2017 Warm-up: 3 Rounds: 200m run to Audley, 10x 4 count Mt. Climbers, 5x Burpee- Pull up. Strength: Hang Squat Clean: 7-5-3-3-1 Each set to be done as heavy as possible. WOD:  20 min. AMRAP: 10x Wall Ball 20x Alt. DB Snatch (50/35) Run out the parking lot out to Audley/Branard
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20 July 2017

20 July 2017 Warm-up: 800m Run to W Alabama, 22-16-10: PVC Thruster, Single arm KB Snatch (half each side), Push Up. Strength: Strict Press: 7-5-3-3-1 Each set to be done as heavy as possible. WOD: 6 Rounds for time: 30x Double Under 10x Power Snatch (95/65) 10x Pull up Cool Down: 4 R
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19 July 2017

19 July 2017 Warm-up:  2 Rounds: 500m Row, 20x Barbell Good morning, 200m run to Audley, 20x Air Squat. Strength: Deadlift: 7-5-3-3-1 Each set to be done as heavy as possible. WOD: 3-6-9-12-15-18-21: Thruster (115/75) Slam Balls (30+/20+) and reduce weight to (95/65) for sets of 18 an
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18 July 2017

18 July 2017 Warm-up: Eastside Lap then 4 sets of 5 Front Squats/ 5 Press / 5 Back Squats / 5 Rack Press with an Empty Bar (Don’t drop Empty Bars) Strength: Back Squat: 7-5-3-3-1 Each set to be done as heavy as possible. WOD: 16 min. AMRAP: 6x Power Clean (135/95) 6x Shoulder to
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