WOD

Thursday, August 17, 2017

Posted by on Aug 17, 2017 in WOD | 0 comments

PreWod 3 Rounds 10 OH Walking Lunges 10 OHS 30 Sec Low Plank EMOM 6 – 1 Hang Squat Snatch + 2 OHS 21-18-15-12-9-6-3 Kettlebell Swings 55/35 Burpees

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Tuesday, August 15, 2017

Posted by on Aug 15, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 10 Triple Unders (attempts) / Double Unders 10 Good Mornings  10 Hollow Rocks Strength – Push Press EMOM 6 – 5,3,1+ WOD Karen (10 Min Cap) 150 Wall Balls 20/14 Choose med ball weight that’s appropriate to finish well under cap.  Core Cashout Tabata  4 x T2B / Supermans alternating each round

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Monday, August 14, 2017

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

PreWOD – 3 Rounds 15 Squats 10 Pull Ups 5 Burpee Broad Jumps Strength – Back Sq. On the minute 5,3,1,1,1,1 Work up to heavy/PR WOD 3 Rounds 400m Run 21 Thrusters 95/65 12 C2B Pull Ups

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Friday, August 11, 2017

Posted by on Aug 10, 2017 in WOD | 0 comments

L OH Walking Lunges 10 HR Push Ups 5 Strict Toes 2 Bar  Strength – 1 Hang Squat Clean + 2 Front Squats. 6x1x1 Hang Clean + 2 Front Squats = 3 Squats total if you have to Power Clean and then squat. Work on catching in your natural squat position off the first hang clean with as little need for adjusting your feet as possible.  What I’m saying is move your feet to proper Squat width during the clean.  WOD For time: 20 Min Cap 150 single-unders 20 bar muscle-ups 10 squat cleans 115/85 150 single-unders 15 bar muscle-ups 15 squat cleans 150 single-unders 10 bar...

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Thursday, August 10, 2017

Posted by on Aug 9, 2017 in WOD | 0 comments

PreWOD – 3 Rounds 10 Triple Under (attempts) 10 Good Mornings  10 Hollow Rocks Push Press 6x3x1 @ 75% WOD Mini Cindy – AMRAP 10 5 Pull Ups 10 Push Ups 15 Squats Note: Scale up if you need to – Chest-to-Bar Pullups and Pistols are great subs if you’re able to complete more than 1 round per minute of the regular version.

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Tuesday, August 8, 2017

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

PreWod 3 Rounds 15 Squats  10 Push Ups 5 Strict Pull Ups Back Sq 6x3x1 @ 85% WOD AMRAP 14 7 Sq Cleans 135/95 14 Burpees Over Baru

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