WOD20180731

Mobilize, then: One set of: :30 second side plank 10 scap push-ups :30 sec side plank (other side) :30 sec ring hang 5 inchworms 10 box jumps 15 slamballs A.) EMOM 5 (Strict Hspu) 35% of HSPU density test total during 1st :90 sec *ex- got 10 total (3.5 or 3-4 strict each min) B. [...]

By |2018-07-31T00:07:10+00:00July 31st, 2018|

WOD20180730

Mobilize, then: 2 sets of: 15 banded kB swings 10 knees to elbows 5 push-ups A.)take 12 minutes to build to a 1rm power clean then... 3x3 clean pulls at 110% of above max B. 3 rounds for time: 25/20 cal assault bike 20 pull-ups 30 air squats C. 3 x :45 sec weighted plank

By |2018-07-30T00:58:03+00:00July 30th, 2018|

WOD20180727

Mobilize, then: 500 m row, followed by, 2 sets of: 5 box jumps 10 ring rows 5 burpees A.) every 3 for 15 3 back squats @ 82.5-85% of 1rm (heavier than last week) B.) 3 rounds for time: 20 cal assault bike 10 hang cleans 135/95 10 push press 135/95 C.) 3 sets of: [...]

By |2018-07-26T23:20:25+00:00July 26th, 2018|

WOD20180726

Mobilize, then: 2 sets of: 3 line plank walk 10 banded pass thrus in Bottom of squat 15 kB swings (full) A.) every 2 min for 14 min 1 snatch lift off (to knees) + 1 full snatch + 2 ohs B.) every 8 min for 24 min (3 sets) 400 m run 25 wall-balls [...]

By |2018-07-25T15:27:44+00:00July 25th, 2018|

WOD20180724

Mobilize, then: 2 sets of: 3 line bear crawl 8 strict T2B 8 split jumps (4 each leg) A.) Strict HSPU density test :90 sec of Strict Hspu :30 sec rest :60 sec Strict Hspu :30 sec rest :30 sec Strict Hspu B.) every :30 sec 12x1 speed deadlift with bands Bar weight @55% + [...]

By |2018-07-23T23:49:50+00:00July 23rd, 2018|

WOD20180719

*sorry for wrong date on yesterday’s workout! Mobilize, then: w/mini band around knees; 20 banded monster walks 20 lateral walks (each way) 10 banded squats 10 banded good mornings Then, 1 set of :45 sec plank (hold it hard) A.) every 3 for 15 3 back squats at 80% B.) 24 minute EMOM 1) 5 [...]

By |2018-07-20T11:59:04+00:00July 20th, 2018|

WOD20180716

Mobilize, then: 2 sets of: 8 reps each CS row Straight arm pull down 90/90 Victory A.) every :30 sec for 4 min 2 ring muscle ups *scaled= 3 pull-ups/3 dips (alternate this each :30 sec) B.) 2 sets: 400 m run 12 dips 5 rope climbs 8 dips 400 m run * rest 3 [...]

By |2018-07-18T20:32:20+00:00July 18th, 2018|

WOD20180717

Mobilize, then: 2 sets of: CS straight arm pull-downs x 10 Reverse snow angels x 10 kB front squat x 10 A.) every :90 sec for 18 minutes (4 sets each) 1) 8 C2B pull-ups (strict if possible) 2) 12 kipping HSPU 3) 10 ab wheel rollouts B.) every :30 sec 15 x 1 banded [...]

By |2018-07-17T01:07:11+00:00July 17th, 2018|

WOD20180716

Mobilize, then: 2 sets of: Crossover symmetry 90/90 x8 reps Box jumps x 5 reps Pass-thrus I’m bottom of ohs with pvc x 10 A.) 6 sets of mid-thigh clean + clean 2inches below knee + jerk (build to heavy) B.) with 15 minute clock, Run 800 meters, and with time remaining, Amrap of: 10 [...]

By |2018-07-15T20:24:01+00:00July 15th, 2018|

WOD20180713

Mobilize, then: 20 banded monster walks 20 lateral banded walks (both directions) 10 banded air squats (around knees) 10 banded good mornings (around knees) A.) every 3 minutes for 15 4 back squats @ 75%+ B.) 24 minute EMOM (alternating) 1) 5 bar facing burpees + 3 hang squat cleans 155/103 2) 30 dubs 3) [...]

By |2018-07-13T11:32:09+00:00July 13th, 2018|