Tag

WOD

19 August 2017

18 August 2017

18 August 2017 Warm-up: Eastside Lap, 3 Rounds: 25m Bear Crawl, 3 Inch Worm + Push up, 15x Mountain Climbers. Strength: Strict Press: 5-3-1-1 Each set to be done as heavy as possible. (Estimated 13-15 Minutes) WOD: 8 Rounds for time: 8x Toe to Bar 10x Thruster (95/65) 12x Kettle Bell
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17 August 2017

17 August 2017 Warm-up:   3 Rounds for time: 200m Run, Bear Crawl Length of Gym, 5x Dead Hang Pull up, 10x Dip, 15x Push up. Strength: Close Grip Bench Press: 5-3-1-1 Each set to be done as heavy as possible. Work Capacity: 13 min. AMRAP: 5x Clean & Jerk (135/95) 7x Pull up 35x Do
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16 July 2017

16 August 2017 Warm-up: 500m Row, 4 Rounds: :30 Monkey Squat (hold onto tongue of shoes), :30 Rest, :30 Mountain Climbers, :30 Rest. Run the Block Strength: Deadlift 5-3-1-1 Each set to be done as heavy as possible. WOD: 4 Sets: In 2:00 Complete: 5x Deadlift (1.5 Bodyweight) Max Burpe
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15 August 2017

15 August 2017 Warm-up:  400m Run, 21-15-9: Lunges, Slam Ball, Burpees Strength: Back Squat: 5-3-1-1 Each set to be done as heavy as possible. WOD: 15 min. AMRAP: 9x Box Jump 7x Wall Ball 5x Hang Power Snatch (95/65) 200m Run Cool Down: 4 rounds: 1:00 on/ off wall sits  
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14 August 2017

12 August 2017

12 August 2017    
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11 August 2017

11 August 2017 Warm-up: Run 800m to W Alabama, then 20x KB Snatch (10 on each side), 10 OHS with KB (5 on Each Side) Strength: Hang Squat Clean: Warm up then 5-5-3-1 (Increase the weight each round. The last set should be around 90-95% 1 RM). Touch and Go – HEAVY WOD: Complete t
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10 August 2017

10 August 2017 Warm-up: 400m Run to JITB, 3 rounds: 10x Push-up, 10x V- Up, 10x 4-Count Mountain Climbers Strength: Close Grip Bench Press: 5-3-3-1 Each set to be done as heavy as possible. Stamina (Don’t Post on Board, Just for Reference): 5 Rounds, not for time: 20x Decline Pu
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9 August 2017

9 August 2017 Warm-up: Run Block then,  3 Rounds 250m Row, 10 Goblet Squats (Lighter KB), 10 Russian KB Swings, 10 Burpees Strength: Back Squat: 5-3-3-1 Each set to be done as heavy as possible. Stamina (Don’t Post on Board, Just for Reference): 4 Rounds: 12x Back rack Barbell R
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