WOD/Blog
Page 1 of 3312345102030...Last »
Comments 0

9/31/14

Conditioning Partner WOD: 12 Min AMRAP Partner 1 – 100 Double Unders Partner 2 – Max Effort Hang Power Cleans (135/95) Rest 2 Minutes 12 Min AMRAP Partner 1 – 100 Double Unders Partner 2 – Max Effort Front Squats (135/95)   *Partners switch when the individual doing the Double Unders is complete BUT before […]

Comments 0

9/30/14

Skill WOD: Pistols 10 minutes to work on progressions Conditioning WOD: 15 Min AMRAP 15x Box jumps (24/20)12x Push press (95/65)9x Toes-to-bar

Comments 0

9/29/14

Strength WOD: Push Press 15 min work to heavy set of 3 Conditioning WOD: 21-15-9 Kettlebell Swings (70/53)Chest-to-Bar Pullups(10 Min Cap)

Comments 0

9/28/14

Strength WOD: Establish a 1RM Front Squat Conditioning WOD: 20min AMRAP 25x Medicine Ball Thrusters 800m Medball Run 25x Medicine Ball Thrusters 400m Medball Run 25x Medicine Ball Thrusters 200m Medball Run 25x Medicine Ball Thrusters 100m Medball Run

Comments 0

9/26/14

Skill WOD: Double Unders 10min to work on progressions Partner Conditioning WOD: 8min AMRAP Partner 1: 6x Overhead Squats (95/65) Partner 2: 20x Double unders *Partners switch roles every time they finish the required reps

Comments 0

9/25/14

Strength WOD: Back Squat 15 minutes – 5×5 at 80% of 1RM Conditioning WOD: 15min AMRAP 18x Burpees onto plate 15x Toes-to-Bar 12x Goblet Squats (53/35)

Comments 0

9/24/14

Conditioning WOD: Row 1k 5x Rope Climbs Row 1k 4x Rope Climbs Row 1k 3x Rope Climbs Row 1k 2x Rope Climbs Row 1k 1x Rope Climb (40min Cap)

Comments 0

9/23/14

Skill WOD: Handstands 10 Minutes – Work on progression to freestanding Conditioning WOD: 4 RFT 18x Burpees to target (6″) 18x KBS (53/35) 18 x Box Jumps (24″/20″) (15 Min Cap)

Comments 0

9/22/14

Strength WOD: Deadlift 15 Minutes 5×5 Touch n Go @ 80% of 1 RM Conditioning WOD: 3RFT 15x Front Squats (115/75) 15x Pull ups