Group Barbell Warm Up EMOTM for 12 Minutes 1 Snatch Deadlift 2 Power Snatches 3 Overhead Squats WOD. for Time* 2000m Row *10 Ball Slams every 2 minutes 20 Minute Cap Cash out. Choose 2 out of 3 50 Hollow Rocks 50 Situps 50 2 count Flutter Kicks
Wednesday, 11-04-2015 Read More »
Warm Up. 3 Rounds for Quality 10 banded squats 30 second plate pinch hold 10 banded shoulder press WOD. 7 RFT 400m Run 30 Double unders (2:1) 15 KBS (53/35)
Tuesday, 11-03-2015 Read More »
A. Strength: Find 1RM Back Squat… 5×50, 3×60, 3×70, 1×80, 1×85, 1×90, 1×95, 1×101-103%. B. WOD: “Bergeron Beep Test” EMOTM for as long as possible (20min max)… – Burpees – Pull-ups – Thrusters (65/45) L1: 3/3/3 L2: 5/5/5 L3: 7/7/7
A. Strength: Find 1RM Back Squat… 5×50, 3×60, 3×70, 1×80, 1×85, 1×90, 1×95, 1×101-103%. B. WOD: “Bergeron Beep Test” EMOTM for as long as possible (20min max)… – Burpees – Pull-ups – Thrusters (65/45) L1: 3/3/3 L2: 5/5/5 L3: 7/7/7
Strength. Turkish Get Ups Work up to a moderately heavy weight. WOD 5 RFT – 15 Box Jump ( 20/24) – 10 Deadlift (L1 135/95) (L2 185/ 135) (L3 225/165) – 5 Knees to Elbows Cash out 5×20 sec Chin-up-hold (SX 5×5 negative jumping chin-ups )
Friday, 10-30-2015 Read More »
Strength. Turkish Get Ups Work up to a moderately heavy weight. WOD 5 RFT – 15 Box Jump ( 20/24) – 10 Deadlift (L1 135/95) (L2 185/ 135) (L3 225/165) – 5 Knees to Elbows Cash out 5×20 sec Chin-up-hold (SX 5×5 negative jumping chin-ups )
Friday, 10-30-2015 Read More »
Skill Handstand Push ups WOD – 3 MIN max Lunges w/ 2 KB (53/35) Rest 1 min – 3 MIN max American Swings (53/35) Rest 1 min -3 MIN max Goblet Squat (53/35) Rest 1 min – 3 MIN KB Snatches (53/35) Rest 1 min – 3 MIN max DU Total score is number of reps reach round
Thursday, 10-29-2015 Read More »
Group Warm Up Bergner WOD. EMOTM 15 Minutes 1 Snatch Pull 1 Hang Snatch 1 Snatch No Rest AMRAP 12 minutes 9 OHS(L1 95/65) (L2 135/85) (L3 155/115) 6 Pull Ups 3 HSPU Mobility. Foam Roller Hips Quads Hamstrings Lower Back
Wednesday, 10-28-2015 Read More »
Group Warm Up 3 RNFT 20 Second Dead Hang (active shoulders+tight core) 10 Push Ups (no chicken wings or snaking) 15 Mountain Climbers (butt down+active core) WOD. AMRAP 5 minutes 10 S2O (L1 95/65) (L2 135/85) (L3 155/115) 5 Burpees Over Bar Rest 2 Minutes AMRAP 5 minutes 7 Power Cleans (L1 95/65) (L2 135/85) (L3
Tuesday, 10-27-2015 Read More »
Teams of 3 AMRAP 1:00 max Burpees (All Team Members work at the same time) 1 minute rest AMRAP 3:00 Max Power Cleans (135/95) (you go I go) 2 minute rest For Time (you go I go) 3000m Row 45 Toe 2 Bars 90 Russian Swings (53/35) 45 Toe 2 Bars 90 Situps 45 Front Squats (135/95) 90
Saturday 10-24-2015 Read More »
