WOD20190531

Mobilize, then: 2 sets: 10 cal bike 20 mountain climbers 30 lateral lunges (15 each way) A) back squat 1) 5@65% 2) 4@70% 3)3@75% 4)3@80% 5)20@60%😜 B.) 4 sets (alternating movements) Not for time! 3 bar mu 8 line sled push (heavy) 10 banded pushups 8 line sandbag carry (heavy)

By |2019-05-30T23:17:46+00:00May 30th, 2019|

WOD20190530

Mobilize, then: CS activation 5 deep squat progressions :30 sec side plank each side 30 shoulder taps (push up position) A.) strict press 5x3 * build to your heaviest set of 3 B.) for time: 27-21-15-9 Ground to overhead with db’s 50’s/35’s T2B *30 minute timecap C.) 3 sets: Banded hamstring curls x15 Slow bicep [...]

By |2019-05-30T11:17:41+00:00May 30th, 2019|

WOD20190529

We will have Wednesday programming this week, because of the short week, if you feel so inclined😜! Mobilize, then: 2 sets: 20 banded monster walks 20 lateral walks (banded) :30 sec plank hold on rings 5 box jumps A. Every 2 minutes, for 12 minutes (6 sets): Slow pull clean x 1 rep *Set 1 [...]

By |2019-05-28T13:05:41+00:00May 28th, 2019|

WOD20190528

Mobilize, then: 2 sets: 5 inchworms 10 band pull-a-parts (front) 10 band pull-a-parts (overhead) 10 jump squats (good depth in the squat) A.) every 2 for 16 min 2 snatch from mid-thigh (use blocks if possible) B.) 3 sets: 4 min clock: 500 m row 50 dubs Max strict pull-ups w/time remaining * rest 3 [...]

By |2019-05-27T16:39:08+00:00May 27th, 2019|

WOD20190524

“Murph”! If you can’t make it any other time, lol! 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mike run *wear a vest if you like, and partition middle work as needed If you plan to do it elsewhere or on Monday do the following: A.) back squat 5x5 at 65% B.) [...]

By |2019-05-23T20:13:54+00:00May 23rd, 2019|

WOD20190523

Mobilize, then: 2 sets of: 5 inchworms 10 pushups 15 barbell good mornings (empty) A.) 5x3 speed deadlifts @65-70% * fast strong lockout, good glute squeeze for 2 sec at top, reset for each rep B.) every :90 sec for 24 minutes (4 sets each, alternating movements) 1) 10-15 ring dips (scale accordingly) 2) :50 [...]

By |2019-05-23T01:59:02+00:00May 23rd, 2019|

WOD20190521

Mobilize, then: CS symmetry activation 2 sets of: 20 kB swings :30 sec side plank (each) A.) every :90 sec for 9 min (3 sets each alternating between) 1) 20 shoulder taps in wall-facing handstand 2) 8 kicks to handstands (donkey for adv) B.) 5 x 3 position clean * mid thigh/kneecap/floor, build in weight [...]

By |2019-05-20T22:33:24+00:00May 20th, 2019|

WOD20190520

Mobilize, then: 2 sets of: 5 inchworms 3 deep squat progressions 10 t2b A.) every :90 sec for 9 min (6 sets) 1 hang snatch (above knee) + 1 hang snatch (below knee) B.) 3 sets of: 40/30 cal bike 15 strict pull-ups *3 min rest between C.) 3x8 rdl’s

By |2019-05-19T22:39:59+00:00May 19th, 2019|

WOD20190517

Mobilize, then: 2 sets: 6-8 kips on pull-up bar (activating lats) 8 box jumps 8 pushups 16 kB swings (light) A.) EMOM 10 1-4 bar muscle ups (scale to jumping or banded) B.) For time: “Wall-ball Karen” 3 rounds for time 400 m run 21 wall-balls 20/14 12 pull-ups C.) 3 sets of: (alternating) 15 [...]

By |2019-05-17T02:31:22+00:00May 17th, 2019|