WOD

Thursday, December 14, 2017

Posted by on Dec 13, 2017 in WOD | 0 comments

PreWOD – 250 m Sprint Row / 600 m Sprint Bike Then 3 Rounds: 5 Hang Power Clean 45/35 10 Front Squats 45/35 5 Burpees Strength – Every 2 minutes perform Hang Power Clean + Front Squat + Squat Clean 3-3-3-2-2-1-1 Total of 7 sets of descending complex reps. Goal is to build up gradually in above complex in unbroken/consistent manner. Try to hang onto bar until each complex is complete. WOD 40-30-20-10 Wall Balls 20/14 Kettlebell Swings 55/35

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Tuesday, December 12, 2017

Posted by on Dec 12, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 30 sec Handstand Holds 20 KBS 10 Goblet Sq WOD As many reps as possible in 4 minutes of: 21 Calorie Row / 15 Cal AirBike 15 Burpee Box Jump Overs 24/20 Max Reps Ground-to-Overhead 95/65 Rest exactly 4 minutes As many reps as possible in 4 minutes of: 21 Calorie Row / 15 Cal AirBike 15 Burpee Box Jump Overs 24/20 Max Reps Ground-to-Overhead 115/85 Rest exactly 4 minutes As many reps as possible in 4 minutes of: 21 Calorie Row / 15 Cal AirBike 15 Burpee Box Jump Overs 24/20 Max Reps Ground-to-Overhead 135/95 Rest exactly 4 minutes As many reps as possible in 4 minutes...

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Friday, December 8, 2017

Posted by on Dec 8, 2017 in WOD | 0 comments

Friday, December 8, 2017

PreWOD – 500m Row Then 3 Round 5 Strict Pull Ups 10 Push Ups 10 OHS 45/35 WOD – Welcome To My Friday At Atlas Games On continuous clock. Athletes starts behind the bike, or legs straight hands behind back on rowers. If you finish prior to time cap, enjoy the rest. Scoring will be based on bike numbers as rowing should be...

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Thursday, December 7, 2017

Posted by on Dec 6, 2017 in WOD | 0 comments

PreWOD – 500m Row/1200m Bike for time Followed by 3 Rounds 4 HSPU/ 8 Push Ups 12 KBS 12 Goblet Sq WOD Four cycles for total reps: As many reps as possible in 4 minutes of: 20/14 Calorie Row 40 Squats 30 Ab-Mat Situps Max Rep Burpee Pull Ups – Rest 4 minutes – Group 1 starts on the clock. Group 2 starts when the rest period begins for group 1. Score is max reps Burpee Pull...

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Wednesday, December 6, 2017

Posted by on Dec 6, 2017 in WOD | 0 comments

PreWOD – 250 Row/600 Bike 3 Rounds 15 KBS (Light) 10 Back Step Lunges 5 HR Push Ups Strength – Snatch Balance 5x3x1 (Light, build up gradually) WATCH VIDEO Practice with empty bar. Technique earns weight increase. Feet in squat stance. Demand lockout overhead. If you must receive mid squat, do so. Then finish the squat with bar locked out overhead. WOD AMRAP 10 10 Overhead Squats 95/65 115/85 30 Double...

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Tuesday, December 5, 2017

Posted by on Dec 5, 2017 in WOD | 0 comments

PreWOD – 250m Row Then 3 Rounds 12 OHS 45/35 6 Burpees 30sec HS Holds Strength Complex EMOM 5 – Squat Cleans x3. Build Up. Followed by EMOM 5 – Split Jerks x2. Build Up. Followed by 4 Mins to find Heavy 1R Clean And Jerk This sequence is to be one immediately after another. Clock continues to run. Focus on moving feet. Fast elbows. And aggressive timing. WOD 21-15-9 Wall Balls 20/14 Pull...

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