W.O.D.

  • 061017 WOD

    1) F.S. 1 x 20 reps (last 10 reps 3 breaths into chest between each rep)

    2 min Couch Stretch

    For Time:

    10-1 

    MBC 20/14

    KB Swing 1.5/1

    Push Press (Rx 115/85 I 95/65 B 75/45 )

  • 060817 WOD

    1a) 5 x 1 Snatch Hi Pull + Pwr Snatch + Snatch

    1b) 4 x 10 Pistol Progressions

    For Time

    Run 800m

    21-15-9

    Power Cleans 135/95

    HRPU

    Run 800m

  • 060717 WOD

    1a) 5 x 4 Push Press

    1b) 4 x 10 Barbell Curls

    4 Rounds  1 min each exercise

    Assault Bike

    Db Snatch

    Dubs

    Slamball

    Rest 1 min


  • 060517 WOD

    1a) 2 x 20 Back Squat

    1b) 2 x 10 Dumbell Pullover

    4RFT

    30 ABMAT SIT UPS

    20 PULLUPS

    10 BURPEE BOX JUMPS

  • 060217 WOD

    1a) 1 PC + 2 FS + 3 Pwr Jk x 4 sets

    1b) 20 bow tie hollow rocks

    3 rounds 

    50 dubs

    25 Thrusters

    Rx 75/55  I 65/45  B 55/35

  • 060117 WOD

    1a) Sumo Style Deadlift 10-8-6-8-10

    1b) ATV's x 8

    " Michael Row Your Boat Ashore "

    3 rounds 

    1000m row

    50 BE

    50 sit ups

  • 053017 WOD

    1a) 5 x 1 Snatch Hi Pull from knee + 1 Pwr Snatch + 1 Snatch

    1b) 4 x 10 French Press

    " Isabelle "

    30 Snatches 

    RX 135/95  I 105/65  B 75/35

  • 052717 WOD

    " MURPH "

  • 052417 WOD

    1a) Pause Front Squat 5 x 3 ( 2 sec in bottom )

    1b) K2E 4 x 8

    AMRAP 10

    5 OH ALT LUNGES EACH LEG 45/25

    10 HR PUSHUPS

    20 KB SWINGS 1.5/1

  • 052317 WOD

    1a) 5 x ( 1 clean + 8 strict press )

    1b) 5 x 10 Barbell Curl

    For Time:

    50 DU

    40 Cal Row

    30 DU

    20 Cal Row

    10 DU

    Then back up to 50 starting with 20 cal Row

  • 052017 WOD

    3 Rounds Flip all 8 Tires

    5 RFT

    5 C & J 155/105

    10 HSPU

    20 DU

  • 051917 WOD

    1) 3 x 3 ( 1 Snatch Hi Pull from top of knee + 2 Snatches from floor )

    2a) 5 x 3 Pause Back Squat

    2b) 4 x 5 Box Jump 20" or Higher

    5Rft or 20 Min

    500m Row

    15 Power Snatches 75/55

  • 051717 WOD

    1) 3 x 3 C & J (light technique)

    2a) 5 x 5 Push Press

    2b) 4 x 6 Bent Row

    18 Min AMRAP

    3 pullups

    6 HRPU

    9 Med Ball Situps

    12 Air Squats

    Scale Up: strict pu and hspu

  • 051517 WOD

    Deadlift 5,3,2,1,1,1

    Tabata Mash Up  Burpee / KB swings

    WOD

    " Jackie "

    1000m Row

    50 Thrusters 45/35

    30 Pullups

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