Archive for November, 2015
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113015 Monday WOD
Strength Benchpress, wk 3 close out with 20 empty bar bench press (with perfect form) WOD 3RFT 500m ROW 12 Hang Power Clean (175/125*) 50 DU *these HPC are meant… Continue reading
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112515 Wednesday WOD
Press week 2 6 x 70% 6 x 80% 6 x 85% 10 x Split Jerks 85% all should be able to be taken from the floor…you can do it!… Continue reading
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11/23/2015 Monday Workout
Warmup Mini-WOD 2 x 500m Row Sprints – Record Both Times – Share Rower w/ Partner (alt. work/rest) Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After… Continue reading
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11/20/2015 Friday Workout
Happy 30th Birthday Amanda! Enjoy your day – and birthday workout! Warmup Strength Wendler Volume Week 1 Press 8 x 65% ofΒ WM 8 x 75% 8 x 80% 10 Split… Continue reading
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11/18/15 wednesday workout
Warmup Strength Week 1 Bench Press 8 x 65% of WM 8 x 75% 8 x 80% Partner Workout 50 Burpees 50 Box Jumps (24/20) 50 Pull-ups 500m Row x… Continue reading
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11/17/2015 Tuesday Workout
Warmup Strength 10min EMOM Workout 5 Muscle-ups (Scaling 10 Dips) 10 Overhead Squats (115/75) 15 Toes to bar 20 GHD Sit-ups (alt.Β V-sits) x 5 RFT
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111615 Monday WOD
SQUAT wk 6, day 1 WOD Partner WOD 3RFT 10 Ground to Overhead 95/65 250 row
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111415 Saturday WOD
Skill Burgener warmup WOD 12min AMRAP 3 snatches (135/105) 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders (scale = 54 singles)
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111315 Friday WOD
Oooooo….It’s Friday the 13th! WOD 8min AMRAP 8 Thrusters 12 Pushups SQUATΒ 6 sets 3 FS / 6 BS @ 94% of 85% After Party 3min Airdyne for Max Calories
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111215 Thursday WOD
Skill Healthy Shoulders 100 Banded Tricep Ext 4min Total Plank WOD Max Bdywt Bench Press (or scale to 3-5 reps) 25 WallBalls (20/14, 10’/9′, unbroken) x 5 Rds NOT FOR… Continue reading
/ W.O.D.
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11/24/2024 Sunday Workout
WARMUPTABATA (8 ROUNDS β :20 WORK / :10 REST)MVMT 1 β Hollow Hold/RocksMVMT 2 β Superman Hold/Rocks Intoβ¦ 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading
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