WOD Blog

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15 Oct

Posted at 20:00h in WOD

FITNESS CLOTHING SWAP TODAY!bring clean and in good condition fitness wear including shoes, wraps, gear, and clothing that you don't use and find some treasures for your self! This is...

14 Oct

Posted at 20:00h in WOD

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...

13 Oct

Posted at 20:00h in WOD

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...

11 Oct

Posted at 20:00h in WOD

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...

10 Oct

Posted at 20:00h in WOD

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,...

09 Oct

Posted at 22:36h in WOD

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...

08 Oct

Posted at 20:00h in WOD

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...

07 Oct

Posted at 20:00h in WOD

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...

06 Oct

Posted at 20:00h in WOD

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...

05 Oct

Posted at 20:00h in WOD

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...