WOD/Blog
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12/19/14

Strength WOD:   Deadlifts -5×1 20 Mins go heavy but NOT 1RM – Form should not breakdown Conditioning WOD:   21-18-15-12-9-6-3 Front Squats (95/65) Toes-to-Bar 12 Min Cap

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12/18/14

Skill WOD: Ring Dips Weighted/Kipping/Strict/Jump to Support/Box Dips 10 Reps at your hardest progression Then 10 Reps at the next hardest progression Then ME at the next hardest   Conditioning WOD: 1k Row 100x Burpees 1 Mile Run Break up reps as you see best  fit

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12/17/14

Conditioning WOD:   5 Min AMRAP 10 Thrusters (95/65) 200m Row/Run 30 sec rest 5 Min AMRAP 10 Pull ups 200m Row/Run 30 Sec Rest 5 Min AMRAP 10 Thrusters (95/65) 200m Row/Run 30 sec rest 5 Min AMRAP 10 Pull ups 200m Row/Run

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12/16/14

Strength WOD: Back Squats – 5 x 1 20 Mins go heavy but NOT 1RM Form should not breakdown    Conditioning WOD: Open Workout 14.1 10 Min AMRAP30 Double Unders15 Snatches (75/55)

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12/15/14

Skill WOD: L-Holds 5 Rounds10 Second Hold7 Strict leg raises / TTB   Conditioning WOD: 4 Rounds 21 Cal Row15 Box Jumps9 Squat Cleans (115/85)

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12/14/14

Conditioning WOD:   3-6-9-12-15-18-21-18-15-12-9-6-3 Kettlebell Swings (53/35) Burpees onto Plate  

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12/13/14

Conditioning WOD: 5 Rounds 500m Row Then 3 Rounds of Cindy5 Pull ups10 Push Ups15 Squats30 Min Cap

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12/12/14

Skill WOD: Handstand Progressions 2 Min Max Effort (Walk/Push ups/Negatives/Holds/Kickups/Wall Walks) Rest 1 min 2 Min Max Effort Rest 1 min 2 Min Max Effort Rest 1 min 2 Min Max Effort   Conditioning WOD: 10 Min EMOM Min 1: Max unbroken push ups Min 2: 10 Front squats (135/95) Min 3: Max unbroken push […]

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12/11/14

Strength WOD: Snatch 3×3 High Hang 3×2 Low Hang 3×1 Floor Go Heavier than last time or try squat snatching instead of power Conditioning WOD:   100 Double Unders 10 Hang Power Snatches (95/65) 15 Box Jumps (24″/20″) 50 Double Unders 10 Hang Power Snatches 15 Box Jumps 50 Double Unders 10 Hang Power Snatches […]

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12/10/14

Conditioning WOD: Row 2K 3 Legless Rope Climbs Row 2K 2 Legless Rope Climbs Row 2K 1 Legless Rope Climbs 40min Cap *Double the amount of robe climbs if using legs +1 rope climb on every set to anyone over 5’9″