Skill. Muscle Up Progression On Pull Up Bar (Chin Up): Chin over bar-strict Chest to bar-kip Hip to bar-kip On Rings: Same as above Transition WOD. “Nate” 20 min AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53) Mobility Use bands to stretch lats and triceps
Thursday, 07-02-2015 Read More »
Strength. Week 1. Push Press or Bench Press 5@60%, 70% 3@75%, 80%, 85% Barbell Warm Up Thrusters WOD. Chipper 15 Thrusters (115/85) 200m Run 20 Thrusters (95/65) 400m Run 30 Thrusters (65/45) 800m Run
Wednesday, 07-01-2015 Read More »
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
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
WOD of the Day 6/25/2015 Read More »
Tuesday 6/23/2015 Group Warm Up Same team of two as WOD 10 throws each person, each pass Wall Ball Chest Passes Overhead Passes Underhand Passes Right and Left, Side to Side Passes Behind the Head Passes Partner WOD. 30 Minute AMRAP 30 Wall Balls (20/14) 15 Box Jumps (24/20) 10 Parallette Pass Throughs Row 250m
