Accessory Work On The Minute x 12 (6 roundds) Minute 1 - 100ft Box Push Minute 2 - 30 Double Unders WOD Chipper 40 - 30 - 20 - 10 Russian Kettlebell Swings (70/53) Box Jump Overs (24/20)
2019 07 26
Recovery WOD 2 rounds 1min Lite Row 10 Reverse Lunges (5 right, 5 left) 1min Lite Bike 10 Paralette/Box Shoot Thru 2min Lite Row 20 Reverse Lunges (10 right, 10 left) 2min Lite Bike 20 Ring/bar/box Dips 5min Lite Row 30 Walking Lunges (15 right, 15 left) 5min Lite Bike…
2019 07 25
Strength Snatch Warm up with 3 X 3 Hang Snatch High Pull 7 X 1 of 1 Power Snatch & 1 Hang Snatch Set 1 @ 40% Set 2 @ 45% Set 3 @ 50% Set 4 @ 55% Set 5 @ 55% Set 6 @ 60% Set 7 @…
2019 07 24
Strength Overhead Squat (CFL/Scale Front Squat) 5 @ 45% 5 @ 50% 5 @ 55% Super Set with 5 Ab Wheel Roll Outs WOD "KALSU" Benchmark - 30min Time Cap 100 Thrusters for time (135/85) 5 Burpees EMOM until Finished *Light KALSU 100 Thrusters @ 95/65 3 Burpees EMOM until…
2019 07 23
Strength - Strict Press 5 @ 45% 5 @ 50% 3 @ 55% 3 @ 60% 3 @ 65% Super Set with 10/8 GHD Sit Ups or 18/15 Abmat Sit Ups WOD 21 - 18 - 15 - 12 Double DB Hang Power Clean (35/20) Bike Calories
2019 07 22
Teams of 3 - 30min Time Cap 800m Medicine Ball run (20/14) 60 Wall Balls (20/14) split 20/20/20 60 Deadlifts (95/65) split 20/20/20 60 DB Snatch alternating (35/20) split 20/20/20 800m Medicine Ball run 50 Wall Balls, 16 each 50 Deadlifts, 16 each 50 DB Snatch alternating, 16 each 400m…
2019 07 20
SKILL Pull/Row On The Minute x 12 Minute 1 - Strict Chin Ups Minute 2 - max calories Row WOD 3 Rounds for Time 15 Shoulder To Overhead (95/65) 30 Double Unders 15 Chest To Bar Pull Ups 30 Double Unders
2019 07 19
STRENGTH DB Clean/Jerk Cycling - Unbroken Sets 20 Alternating DB Clean/Jerk (40/25) - 5 right, 5 left, 5 right, 5 left 12 Alternating DB Clean/Jerk - 4 right, 4 left, 4 right, 4 left 8 Alternating DB Clean/Jerk - 4 right, 4 left *20 Abmat situps after each set WOD…
2019 07 17
STRENGTH Deadlift 1 set of 7 @ 40% 1 set of 5 @ 50% 1 set of 3 @ 55% 1 set of 3 @ 55-65% (target weight) 1 set of 20 unbroken touch and go reps at around 60/65% WOD 21 - 15 - 9 Sumo Deadlift -…
2019 07 15
PUSH GYMNASTICS/AEROBIC CAPACITY 200m Run - Handstand Walk 25ft 200m Run - Max Kipping Handstand Pushups 200m Run - 10 Burpees to a target 200m Run - 10 Ab Wheel Rollouts *Sprint Runs - try to run the same time each 200m **15min time cap WOD Elizabeth 21 - 15…
2019 07 12