WOD

09.02.14

TUESDAY 9.02.14 Warm Up 1000 M row grapevine down and back 12 Ski jumps over paralletes 10 scapula pull ups 10 pvc pass thrus Group Burgener Warm up 3×5 of bar Sotts press 3×5 bar bent of row SWOD – Full Snatch 3×3 @ 65% 3×2 @ 75% 3×1 @ 85% Power Snatch 3×3 @ 85% 3×2 [...]


September 1st, 2014 | Comments (0)

8.29.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows 10 one-legged KB deadlift 5 chin ups then 20 sec. chin up hold    SWOD: Front Squat – 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 75% 6 @ 70% 8 @ [...]


August 28th, 2014 | Comments (0)

8.28.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows 10 one-legged KB deadlift 5 chin ups then 20 sec. chin up hold    WOD: *25 minute time cap  500 M Row 30 Burpees 30 Slam Balls (30/20) 30 Jumping lunges (L=1, R=2) 400 M farmer carry (53/35) 20 [...]


August 27th, 2014 | Comments (0)

8.27.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows 10 one-legged KB deadlift 5 chin ups then 20 sec. chin up hold  SWOD:Deadlift  10-10-10-10-10 Progressive Rest 3 min. between sets WOD: 4 RFT of -  10 pistols (5 ea. leg) 10 Box jumps (24/20) 10 Toes to [...]


August 26th, 2014 | Comments (0)

8.26.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows 10 one-legged KB deadlift 5 chin ups then 20 sec. chin up hold    WOD: Benchmark “Nicole” 20 min. AMRAP 400 M Run  Max rep pullups (Strict, kipping or butterfly.) Goal: To get as many consecutive pull ups [...]


August 25th, 2014 | Comments (0)

8.25.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows  10 one-legged KB deadlift 5 chin ups / 20 sec. chin up hold  Repeat   SWOD: Back Squat 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 75% 6 @ 70% 8 @ [...]


August 24th, 2014 | Comments (0)

08.22.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   WOD 200 meter run 20 ab mat situps 21 Russian twits (14/10)  l/r=1 21 superman 200 meter run 20 ab mat situps [...]


August 21st, 2014 | Comments (0)

08.21.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   SWOD Bench press 12 reps @ 50% 10 db curls (35#/20#) per arm 10 reps @ 60% 10 db curls (35#/20#) per arm [...]


August 20th, 2014 | Comments (0)

08.20.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   WOD 2 rounds 25:00 Time Cap 10 thrusters (65#/45#) 400m row 10 thrusters 300m row 10 thrusters 200m row 10 thrusters [...]


August 19th, 2014 | Comments (0)

08.19.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   SWOD 3 position snatch work        at 75% of 1rm max below the knee 3-3-3-3 above the knee 2-2-2-2 below [...]


August 18th, 2014 | Comments (0)