Strength Back squat 4x12 @65% E3MOM for 12 min Rest 2 min Strict press 4x12 @68-70% E2:30 for 10 min WOD 30.20.10 Lunges 95/65 burpees 10 min cap
2021 03 29
Strength Bench 4x12 @68-70% E2:30MOM for 10 min Rest 2 min DB row, 1 arm 4x12 ea side E2MOM for 8 min WOD 10 min AMRAP 10 bar dips 10 power clean & jerk 135/95 10 pull-ups
2021 03 28
WOD 25 Min AMRAP: 2 rounds of- 15 Push Press (95/65) 15/12 Cal Row 2 rounds of- 8 Pullups 12 Front Squats (95/65)
2021 03 27
2021 03 25
Partner WOD! Bean bag shuttle runs @1:1 Rest 2 minutes 10 Russian swings 70/53 10 weighted sit-ups 20-25/10-15 (weight held behind the head) P1 does swings, P2 does swings, P1 does sit-ups while P2 holds his feet, P2 does sit-ups while P1 holds his feet. That is one round AMRAP…
2021 03 24
Strength/Skill Sumo Deadlift High Pull Take 20 min to build to a taxing set, between 6-8 reps over 4-5 sets WOD 10 min AMRAP 3 strict pull-ups 25 yd plate push 45lb/25lb 10 DB curls 30-35/20
2021 03 23
Strength Bench 5x3 @75% E2MOM WOD 4 Rounds for Quality 10 single arm DB shoulder press 10 ea DB renegade rows (NO push up) 10 OH triceps extensions 250 m row Rest 60 s
2021 03 22
Strength Back Squat 5x3 @65-75% E2MOM WOD 20 min EMOM Min 1 – 20 glute bridges w/ 1s pause at the top Min 2 – 16 bodyweight alternating lunges Min 3 – 20 sit-ups Min 4 – 100 m sprint Min 5 - rest
2021 03 21
WOD w/ a partner… Buy-in: 400 m ball run 20/14 (switch off as needed) 400 m farmers carry AHAP (switch off as needed) 50 DB floor presses 5 bear crawls 25 yd ea 5 crab walks 25 yd ea 10, 25 yd plate burners 45#/25 50 tire flips 100 sledge…
2021 03 20
2021 03 18