WOD’S for Dec. 6th-11th
Monday, 12/6 Strict Press Every 2:00 Sets 1 – 5 reps @ 65% Set 2 – 3 Reps @ 75% Set 3 – 2 reps @ 85% Every 2:00 x 3 sets 2 reps @ 80% WOD: AMRAP 11 44 Double unders Fx: 88 Singles 22 Sit ups 11 Renegade[…]
Read More »WOD’S for Nov. 29th – Dec. 4th
Monday, 11/29 Snatch Every 1:30 x 5 sets Snatch lift-off + Snatch Every 1:30 x 5 sets Halting snatch deadlift + snatch Every minute x 4 sets Snatch Build in weight WOD: For Time 2 Sets 12 OH Squats 9 Hang snatches 6 Lateral bar burpees Rest :90 seconds Bar[…]
Read More »WOD’s for Nov. 22nd – 27th
Monday, 11/22 30 Minutes Max Calories, Row Every 3:00 1 Round of “Light DT” 12 Deadlifts 9 Hang cleans 6 Push jerks Bar load – 115/80 95/65 75/55 Tuesday, 11/23 32 EMOM Min.1: 10/7 Calories, Echo Fx: 7/5 Min. 2: 10 Single DB box step ups Min. 3: 50 Double[…]
Read More »WOD’s for Nov. 15th-20th
Monday, 11/15 Sumo Deadlift 1 RM Every 1:30 x 5 Sets 5 @ 40% 5 @ 50% 4 @ 60% 3 @ 65% 2 @ 70% Every 2:00 x 5 Sets 1 @ 80% 1 @ 85% 1 @ 90% 1 @95% 1 @ 100+% Tuesday, 11/16 For Time 25[…]
Read More »WOD’s Nov. 1st-6th
Monday, 11/1 Sumo Deadlift Every 3:00 x 5 sets 5 reps @ 70% 3 reps @ 75% 2 reps @ 85% 3-4 reps @ 80% 3-4 reps @ 80% WOD: AMRAP 5 3 Deadlifts 3 Power cleans 3 Front Squats Bar load – 95/65 75/55 65/45 Tuesday, 11/2 Push Jerks[…]
Read More »WOD’s for Oct. 25th – 30th
Monday, 10/25 For Time 3 Rounds 25 minute time cap 1k Row 30 Sit ups 30 Med ball cleans MB load – 20/14 14/10 10/6 Tuesday, 10/26 Dips & Pulls Every 1:30 x 3 sets Station 1: 10-12 Ring dips Fx: Bench dips Station 2: 15 banded lat pull downs[…]
Read More »WOD’S for Oct. 18th-23rd
Monday, 10/18 Dips & Pulls Every 1:30 x 3 sets Station1: 8-10 Ring dips Fx: Bench dips Station2: 20 Single arm banded lat pull down *10 on each arm Station3: 20 Overhead tricep extentions Station 4: 16 bent over DB rows *8 on each arm WOD: For Time 3 Rounds[…]
Read More »WOD’S for Oct. 11th-16th
Monday, 10/11 Bench Press Building to a 1RM Every 1:30 x 5 Sets 5 @ 40% 5 @ 50% 4 @ 60% 3 @ 65% 2 @ 70% Every 2:00 x 5 Sets 1 @ 80% 1 @ 85% 1 @ 90% 1 @95% 1 @ 100+% Tuesday, 10/12 On[…]
Read More »WOD’S for Oct. 4th – 9th
Monday, 10/4 Kip Swings/Chair swings 8 Sets Min 1-8 :20 seconds Rest 1 minute EMOM x 3 minutes 5 reps T2B Fx: 1/2 T2B L: HKR WOD: AMRAP 10 10/7 Calories, row 10 T2B Fx:1/2 T2B L: HKR Tuesday, 10/5 Deadlift Every :30 X 6 minutes 1 rep @ 85%[…]
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