Category: .Your WODs


Monday
Barbell Strength
:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%

WOD:
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275/135)
7 Push Press (115/75) View full article »

Monday
WOD: 12 min AMRAP of:
20 Sit-ups
10 Left Arm Overhead Walking Lunges (60/40)
10 Right Arm Overhead Walking Lunges (60/40)

Then…

3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold View full article »

Advanced class:
Monday
Barbell Strength
:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%

WOD:
21-15-9 reps, for time of:
Power Snatch (95/65)
Box Jump (24/20”) View full article »

Sunday:
10k time trial View full article »

Monday

Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 15 min: 2 reps @ 80%

WOD:
12 min AMRAP of:
6 hang power cleans (115/75)
50 ft kettlebell walking lunge (53/35)
6 chest-to-bar pull-ups View full article »

Monday 12/11– Everyone
Skill Practice:
15 minutes

 WOD:  3 rounds for time of:
400 m run
30 Wall Balls (20/14)
15 Deadlifts (Rx’d 225/155) (Scaled 185/105)

Mobility: 10 min deadlift archetype

View full article »