Monday, 07-25-2015
Strength. Week 5 Back Squat 6×50%, 6×60%, 6×65%, 5×70%, 5×75%, 3×80%, amrap x 70% WOD. For Time: 1,2,3,4,5,6,7,8,9,10 Shoulder to Overhead 10,9,8,7,6,5,4,3,2,1 Ball Slams (20/15) L1 95/45 L2 135/65 L3 155/85
Friday, 07-24-2015
Strength. Week 4, Front Squat or Deadlift 5@65%, 70% 4@75%, 80%, 85% 3@90% Thruster Barbell Warm-up WOD. Three Rounds For Time 18 Thrusters (95/65) 15 Burpees Core Cash Out. Accumulate 3 Mins of Planks
Tuesday, 07-14-2015
Group Warm Up WOD. 5 RFT* 50m Prowler Push (45’s/25’s) 40 Hammer Strikes 30 Ball Slam (25/20) 20 Man Makers (30+, 20+) 10 Tire Flips *40 min cap
Thursday, 07-09-2015
5 Minute Squat Therapy WOD. “Kalsu” 100 Thrusters *5 Burpees EMOTM L1: (65/45) L2: (95/65) L3: (135/85)
Wednesday, 07-08-2015
5 Minute Squat Therapy Strength. Week 2. Push/Bench Press 5@65%, 70%, 75% 3@80%, 85% 2@90% WOD. Complete in Any Way or Order 30 Power Snatch (115/75) 30 Muscle Ups (scale: 30 C2B 0r 45 Pull Ups) 30 Handstand Push Ups
Tuesday, 07-07-2015
5 Minute Squat Therapy WOD. 5 Rounds for Time 200m Run 200m Farmers Carry 40 Double Unders (2:1 singles or 1 minute of attempts) 2o Sit Ups Mobility Legs, Hips, Lower Back, etc… Cash Out 1:00 Hold Hollow Rock 1:00 Hold Superman 1:00 Hold Chin over Bar
Friday, 07-03-2015
Strength. Week 1 Deadlift or Front Squats 5@50%, 5@60%, 5@65 5@70%, 5@ 75%, 5@80% WOD. Four Rounds for Time 4 Rounds for Time: 9 Power Cleans (135/95) 6 Burpee Barbell Jump Overs 3 Front Squats (135/95) Cash out. Flutter Kicks, Sit-ups, Hollow Rocks, T2B
Tuesday, 06-30-15
Group Warm Up 200m Run Butt kicks Duck Walks Air Squats Jumping Jacks Etc WOD. For Time* 800m Row, 50 Push Ups 400m Row, 40 Box Jumps (24/20) 800m Row, 30 Hollow Rocks 400m Row, 20 Wall Balls (20/14) 800m Row, 10 Pull Ups *40 minute cap
WOD of the Day 6/25/2015
Teams of 3 You Go, I go format 3000m Row (1 person must always be holding barbell in rack position) 90 Power Cleans (135/95) 2000m row (1 person must always be holding barbell in rack position) 90 Man Makers (30+/15+) 1500m row (1 person must always be holding barbell in rack position) 90 ball slams […]
