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W.O.D.
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05/24/2016 Tuesday Workout
Warmup Skill/Strength – work up to EMOM weight, then 8min EMOM 3 Deadlifts at 65-75% Workout Partner WOD 100 Box Jumps 100 Pushups 100 squats 100 KB Swings – complete… Continue reading
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052116 Saturday WOD
WOD 10 min AMRAP 1 Power clean 1 Front Squat 1 Shoulder to Overhead 2 PC 2 FS 2STO 3 PC 3 FS 3 STO…etc
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052016 Friday WOD
Warm UP 10 min Group warmup 10 min Technique WOD 1RM SNATCH After Party 20 KB swings 20 plank jacks x 3
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051916 Thursday WOD
Strength Deadlift 3 x 5 to 85% WOD 50 DU 10 BS (135/95) 10 min AMRAP After Party 3 x 10 DB Floor press alternating 30 sec plank
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051816 Wednesday WOD
Skill Turkish Get Ups WOD 3 RFT 20 dips 20 CTB After Party 20 skaters 40 frog situps x2
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051716 Tuesday WOD
WarmUP 10 min Group Warm Up 10 min Technique WOD 1RM Clean After Party 50 Jumping Lunges 50 Situps 50 alternating arm DB presses
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051616 Monday WOD
Warmup: hip bridges and dead bugs Strength Front Squat / Press 3 x 5 to 80% WOD Partner WOD (18 min) Every 3 min (rest while partner works) 20/15 calories… Continue reading
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051216 Thursday WOD
Skill Group warm up Pistol drills WOD 5RFT OH walking lunges, 50 ft (45/35) 21 Burpees
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051116 Wednesday WOD
Strength Clean from blocks, set to Power Position 3 x 40-50-60-70% Deload Front Squat 10 x 40-50-60-70% WOD 12 min AMRAP 21 DU 12 HSPU 9 Hang Power Cleans (135/95)
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03/16/2025 Sunday Workout
WARM UPROWING WARM-UPEMOM x 4:00MIN 1 – :40 LEGS ONLY ROWMIN 2 – :40 UPPER ONLY ROWMIN 3 – :40 HALF-SLIDE ROWMIN 4 – :40 FULL ROWING STROKE Then Into…… Continue reading
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