Strength: Every 2 minutes for 14 minutes (7 rds)3 Front Squats at tempo of 31X1 WOD: 4 Rounds for Quality (not time)6 Single Arm DB C&J per side10 BurpeesMax Strict Pull UpsMax Push UpsRest 2 minutes
Friday, September 18th
Workout of the Day
Thursday, September 17th
Strength: Deadlift5,4,3,2,1,1,1 WOD: AMRAP 128 Dual KB Front Rack Box Step Overs 35/2612 Dual KB DB Thrusters 35/2616 TTB
Wednesday, September 16th
WOD: For Time: 26 min cap800m run100 sit ups75 KBS 44/2650 Single Front Rack KB Walking Lunges 44/2675 KBS100 sit ups800m run Accessory: Tabata:20s Frog Pumps w/ Dumbell, 10s rest20s Plank shoulder taps, 10s rest4 rds
Tuesday, September 15th
Strength: Emom 85 Push Jerks WOD: For Time:30 Squat Clean and Jerks for time 135/95
Monday, September 14th
Bodyweight/gymnastic strength:EMOM 12Minutes 0-45 Strict Pull Ups10 Push UpsMinutes 4-88 Kipping Pull Ups10 HRPUMinutes 8-1210 C2B5 HSPU WOD: Christine (18 min cap)3RFT500m Row12 Deadlifts (bodyweight)21 Box Jumps 24″/20″
Saturday, September 12th
Complete as many rounds as possible in 30 mins of: 20/15 Assault Bike Calories 10 Ring Dips 20 Russian Kettlebell Swings, 70/53 lbs 50 Double Unders 10 Ring Dips 20 Russian Kettlebell Swings, 70/53 lbs Run, 200 m
Friday, September 11th
9/11 Tribute WOD: For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (115/75 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11… Read more »
Thursday, September 10th
Strength: Power Snatch 7×3 @ 50% (For speed, 60s rest) WOD: Odd Object DayAMRAP 135 KB Snatches right arm 53/355 KB Single arm OHS (right) 53/355 KB Snatches left arm5 KB Single arm OHS (left)10 C2B Pull Ups15 Wall Balls25… Read more »
Wednesday, September 9th
Strength: Strict Press5×3 w/ 1 second pause at bottom and top of each rep. WOD: Wodapalooza 2020 #4“Pump Sesh”3RFT2/1 Legless rope climbs15 DB Bench Press 50/359 DB Thrusters *Must have gloves if you plan to do rope climbs. Rope climb… Read more »
Tuesday, September 8th
Strength – 4 sets of 2 Front Squats @ 85% immediately into max rep back squat, rest 2-3 minutes. Conditioning – AMRAP 4 8 Goblet Squats 53/35 10 Pull ups. Rest two minutes. AMRAP 4 8 Front Squats 95/65 8… Read more »
Today's WOD
Wednesday, April 24th
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
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