WOD20190430

Mobilize, then: 500 m row 10 med ball hamstring curls 10 pushups 20 hollow rocks A.) 3x3 deficit hspu negatives (5 second descents!) B.) 30 minute amrap 25 double unders 15 T2B 25 double unders 800 m run 5 line sandbag carry 150/100 15 pushups

By |2019-04-29T23:18:41+00:00April 29th, 2019|

WOD20190429

Mobilize, then: 2 sets: 2 line monster walks (mini bands) 2 line lateral walks (mini bands) :45 sec plank 10 pushups A.) every 2 for 12 2 Front squats * start at 70% and build to 85-90% B.) 5 x bear complex x 5 reps each Clean Front squat Push jerk/press Back squat Push jerk/press [...]

By |2019-04-28T21:07:52+00:00April 28th, 2019|

WOD20190426

Mobilize, then: 3 sets of: 10 dumbbell thrusters 10 pushups A) 6x3 push press B.) 3 rounds for time: 400m run 12 hang cleans 155/103 C. 3 sets: 15 ghd sit-ups 10 t2b 5 line suitcase carry (each arm), 70/55 single kb or db

By |2019-04-25T19:48:25+00:00April 25th, 2019|

WOD20190425

Mobilize, then: 2 sets of: 15 cal bike 10 snatch grip push press (empty barbell) 5 ohs (empty barbell) A.) every :90 sec for 12 minutes 1 power snatch + 1 full snatch + 1 ohs B. For time: 100 db snatch (alternating) 50/35 80 cal row 60 burpees 40 C2B pull-ups * 22 min [...]

By |2019-04-25T01:20:54+00:00April 25th, 2019|

WOD20190423

Mobilize, then: CS activation, then: 2 sets: :30 sec side plank 5 strict pull-ups 10 kB front squats 15 kB swings A.) 6 x 2 front squats @80% Rest 90 seconds between B.) 9 min amrap 7 hspu 5 burpees over bar 3 cleans 165/113 C.) 3 sets: (alt) 8-10 bent over barbell rows 1:00 [...]

By |2019-04-23T00:24:44+00:00April 23rd, 2019|

WOD20190422

Mobilize, then: 2 sets of: 250 m row 10 banded good mornings 10 pushups 8 med ball hamstring curls A.) 8x2 deadlifts @80% B. 16 EMOM (alt) 1) 13/10 cal bike 2) 15 wall balls (20/14) 3) 13/10 cal row 4) 10 KB deadlifts 70’s/55’s At 20:00 min mark: For time: 40 db box step [...]

By |2019-04-21T17:02:46+00:00April 21st, 2019|

WOD20190419

Mobilize, then: 2 sets: :30 sec side plank (each side) 20 mountain climbers 10 box jumps 5 strict pull-ups A.) 3 sets: 30/23 cal bike 12 C2B pull-ups 60 double unders 15 hip extensions on ghd * rest 2 minutes between sets B.) 3 sets: :60 sec plank 10 bicep curls (any style) 15 hollow [...]

By |2019-04-19T02:31:18+00:00April 19th, 2019|

WOD20190418

Mobilize, then: 20 small arm circles (both directions) 20 large arm circles (both directions) 5 inchworms with push-up 500 m row 20 walking lunges A.) Emom 10 1-4 strict hspu (at deficit if possible) B.) 4x8 (each leg) Bulgarian split lunge w/db’s C.) 3 sets: not for time 10 line sandbag carry (bear hug) 150/100 [...]

By |2019-04-17T15:52:44+00:00April 17th, 2019|

WOD20190416

Mobilize, then: CS activation protocol Then, 2 sets of: W/empty barbell x 5 reps each Rdl High hang hip shrug Hang pull Clean from below knee A.) EMOM 10 2 power cleans first 5 min 1 power clean last five minutes * start at 60% and build B.) 3 sets for time: 400 m run [...]

By |2019-04-15T23:16:05+00:00April 15th, 2019|

WOD20190415

Mobilize, then: 20 banded monster walks 20 banded lateral walks (each direction) 5 inch worms 10 kick to handstands (against wall) 10 slow pushups 10 box jumps A.) every 2 for 10 Front squat x 3 1)@70% 2)@75% 3)@77.5% 4)@80% 5@82.5% B.) 4 sets: 25/20 cal row or bike 15 ghd sit-ups (or abmat sit-ups) [...]

By |2019-04-14T16:00:35+00:00April 14th, 2019|