Category: WOD

Friday, April 19th 2019

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Split Jerk WORKOUT AMRAP x 10 MINUTES 2,4,6,8…Jerk (135/95)|(95/65) 5,10,15,20… Double Unders


Thursday, April 18th 2019

EXTENDED WARM-UP Build to Heavy Set of 3 Hang Power Clean WORKOUT 7 SETS ON A 3:00 CLOCK… 25/20 Cal Row Max Hang Power Clean -Rest 1:00 b/t Sets- R1 & R2 – 185/125 | 155/105 R3 & R4 – 155/105 | 135/95 R5 & R6 – 135/95 | 95/65 R7 – 95/65 | 65/45


Wednesday, April 17th 2019

WORKOUT 4 ROUNDS FOR TIME 600m Run16 Single Arm DB Burpee (50/35)|(35/25)16 Single Arm DB OH Lunge 16 Single Arm DB Snatch *All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side. OPTIONAL GUNS & GUTS FINISHER 3 SETS TO FAILURE Max Hammer Curls Max Strict Press Max Hollow …
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Tuesday, April 16th 2019

STRENGTH ON A 20:00 RUNNING CLOCK… Build to Heavy 2-Rep Back Squat WORKOUT “GIVE” AMRAP x 12 MINUTES 3,6,9,12…Toe to Bar Thruster (95/65)|(65/45) Box Jump (24/20)


Monday, April 15th 2019

EXTENDED WARM-UP Build to Workout Weight for Deadlift WORKOUT 5 ROUNDS FOR MAX REPS 1:00 Deadlift (275/185)|(185/125) 1:00 Max Cal Bike 1:00 Ring Dip COOL DOWN 8:00-10:00 GROUP MOBILITY *Focus on hips, hammies, and quads…open up posterior chain & prep the body for tomorrow’s squatting. Long session, make good use of the time to build …
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Saturday, April 13th 2019

400m Run then grab Barbells 2 rounds 5 Behind the neck strict press (Snatch Grip) 10 Air Squats 5 Dip, Drive, High Pull 10 Jumping Squats 5 High Hang Muscle Snatches WOD – “Jason Choi”6 RFT: 800 m, Squat Snatches and Strict Muscle-ups 6 rounds for time of: Run, 800 m 4 Squat Snatches, 185/135 …
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