WOD Blog

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Strength/ Skill: Alternating for 5 sets -3 Snatch Pulls Start at 85% of 1 RM snatch and increase from there.  -5 Standing box jumps @ high WOD: for time 10-1 Sumo deadlift high pull 1-10 Bar facing...

Skill practice: Kipping handstand push-up -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg position for kipping -send it!  WOD: “Upside down Nicole” 20 min AMRAP 400m...

Skill: Ring MU drills  -Ring drops -Transitions -Swings  Then, EMOM 10 Ring MU x 1-5 each min Or /Outdoor:  10 min AMRAP 5 Ring dips/ negatives 5 low ring rows  10 GHD sit ups WOD: 12 min AMRAP 3 Wall Walks 6 Reverse Burpees  9 Toes thru...

Hero WOD: "Wittman" 7 rounds for time of: 15 Kettlebell Swings, 53/35 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in "U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion,...

A. DB windmills 3 x 5 each arm B. Every 2 min x 5 sets 5 Tempo Push Press C. Every 2 min x 5 sets 3 Tempo Push Jerk D. Alternating sets x 4 Dbl DB Bench press x...

Strength: Back rack barbell box step-ups 5 sets x 5 per leg Rest 90 sec between sets  Suggested weight to start at and welcome to build from there each set Lv1: 45/35 Lv2: 75/55 Lv3: 115/75 Partner Relay...

Each WOD for time WOD A 4 rounds for time: 21 Wall Balls (20/14) 7 Power Snatch Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 5 min rest before starting WOD B WOD B  4 rounds for time: 40 Double unders 10 Clean and...

Strength/ Warm-up Work up to 75% of 1 rm max Deadlifts and do 3x3 tap-n-go  Rest 2 min between sets Then, de-load for WOD WOD: For time:  30 Deadlifts @45% 400 Run 30 Pull-ups 20 Deadlifts @55% 400m Run 20 C2B...

Skill: Handstand practice -kicking up to wall -active shoulders -active fingers -hollow position -neutral neck  Then complete 3x: HS shoulder taps or 20-30 sec HS hold 1 min rest between sets  WOD: 2min on/ 2 min off- 5x 15/10 Cal Row Ring dips...