Category: WOD

Saturday, July 21, 2018

Warm-up 2 rounds 5 dead bugs, R+L 5 glute bridges w/3 sec. hold 5 supermans w/3 sec. hold 5 shoulder retractions in hanging position Banded Hip Drill Conditioning 5 rounds, 1 min. each station: Wall balls, 20/14# T2B Ball slams Row, calories Rest *10 sec. transition between rounds Wrap-up Stretch progression


Friday, July 20, 2018

Warm-up 3 rounds 2KB waiters + 2 KB rack carry x 25m 5 bird dogs, R+L 10 glute bridges Strength Review and warm-up: Deadlift Conditioning 20 min. EMOM 1 deadlift, 275/205# Odd min. – 5 HSPU Even min. – 5 strict pull-ups Wrap-up Stretch progression


Thursday, July 19, 2018

Warm-up 8 min. EMOM Volume Strength 4 rounds 5om farmer’s carry, AHAP* 7 box jumps, 30/24″ *Add weight every round. You should not be able to complete the last 2 rounds unbroken. Conditioning “Elimination by 10m”  18 min. AMRAP Min. 1 – 10m shuttle Min. 2 – 20m shuttle Min. 3 – 30m shuttle Min. …
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Wednesday, July 18, 2018

Warm-up 2 rounds PVC OHS in rack x 10 2 wall climbs Snatch Drill  PVC Empty bar Strength Review and warm-up: Hang power snatch Hang power snatch + OHS Hang snatch Conditioning 4 rounds  5 hang snatches, 115/85# 12 T2B Wrap-up Stretch progression


Tuesday, June 17, 2018

Warm-up 8  min. EMOM Volume Strength Review and warm-up:  Power clean Conditioning For time: Buy-in: 30 calorie row 3 rounds: -7 power cleans, 135/95# -7 burpees to target 6″ overhead Cash-out: 400m run Wrap-up 1/2 kneeling band press, 2×15, R+L Stretch progression


Monday, July 16, 2018

Warm-up 8  min. EMOM Volume Banded Hip Drill Strength 3 rounds Ascending weight KB swings 10-8-6-4 Max push-ups -rest Conditioning “Bring Sally Up” 135/95# *bar starts on the floor Wrap-up Stretch progression


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