WOD for Apr. 12th
Bench press Week 5 of 8 E2MOM x 10 minutes Deload 5 @ 60% WOD: 3 Rounds 24 V-ups 22 Double unders S:66 singles 20 wall balls Rx:20/14 18 HSPU S:Seated DB Press 14 minute time cap
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Snatch E2MOM x 12 minutes High hang snatch + Hang snatch + Full snatch * Build to a technical weight WOD: For Time 400m run 30 Deadlifts Rx+:115/80 Rx:95/65 S:75/55 20 SDLHP 6 minute time cap
Read More »WOD for Apr. 10th
“Gut Check Wednesday” Your workout finishes when you accumulate the required burpees or you can’t finish the power cleans and front squat in the 2 minute period. Burpees FB: 150 Rx:125 S:100 E2MOM 2 Power Cleans Rx:135/95 S:95/65 1 Front squat * power clean increases by a rep each additional[…]
Read More »WOD for Apr. 9th
Skill Development Bar Muscle up E2MOM x 12 minutes Station 1: 5-8 kip swings Station 2: Mid portion BMU lat activation/timing with hips Station 3: Hip to bar in kip swing Station 4: Jumping bar muscle up WOD: Tabata 8 rounds each movement :20 work – :10 rest HRPU Sit[…]
Read More »WOD for Apr. 8th
Deadlifts Week 5 of 8 E3MOM x 15 minutes Deload 5 @ 70% WOD: Against a 7 minute clock 200m Farmers carry Rx:35/20 S:20/10 Row – 750/600m S:500/400m Remaining time: Max reps: DB Thrusters Rx:35/20 S:20/10 *score is total reps thrusters
Read More »WOD for Apr. 6th
Buy in: 1000m row *each teammate must row 500m 50 team high five burpees Into AMRAP Teammate 1: 200m run Teammate 2: 5 Pull ups S:JPU 10 power cleans Rx:95/65 S:75/55 20 Air Squats 30 minute time cap *score is rounds/reps in AMRAP In AMRAP portion of workout one teammate[…]
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Push Press Week 4 of 8 E3MOM x 15 minutes 5 @ 70 +15# WOD: AMRAP 9 20 DU S:60 singles 15 KB Swings 53/35 5/3 SHSPU S1: SHSPU + 5″ S2: Seated DB press – Heavy
Read More »WOD for Apr. 4th
E5MOM x 30 minutes: Calories, Assault FB:20/15 Rx:15/12 S:12/9 5 Power snatch 200m run *Build in weight each round of snatch *score is the heaviest snatch round completed [5 reps] in the three minute window.
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Back Squat Week 5 of 8 “Deload” E3MOM x 15 minutes 5 @ 60% WOD: Against 7 minute clock 5 Rounds 10 wall balls 20/14 10 burpees Remaining time: Max reps – Slam balls Rx:40/30 S:30/20 *score is total slam ball reps
Read More »WOD for Apr. 2nd
“DT” 5 Rounds 12 Deadlifts Rx:155/105 S1:135/95 S2:115/80 S3:95/65 9 Hang power cleans 6 Push Jerks rest 5 minutes from the time the athlete finishes and then…. 1000m row for time *score is “DT” time and 1k row time
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