21 Mar MONDAY, MARCH 22ND
STRENGTH: Every 2.5 min x 5 sets 5 Back Squat @ 70% WOD: 10 min Clock...
WOD Blog
All in.
20 Mar SUNDAY, MARCH 21ST
A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets 2 Pause Split Jerk* + 1 Split jerk (*2 sec pause in bottom...
19 Mar SATURDAY, MARCH 20TH
PARTNER WOD: For time Buy-in: Relay 20 shuttle runs, 50m Then, share work as desired: 100 Push Press, 65/45 100 Sit-ups 100 Wall balls, 20/14 then, Cash out: Relay 20 Shuttle Runs, 50m REQUIRED by the City of San Francisco:...
18 Mar FRIDAY, MARCH 19TH
WOD: 21.2/ 17.1 IMPORTANT! Read the movements standards HERE. For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee...
17 Mar THURSDAY, MARCH 18TH
WOD: Tabata 20 sec on/10 sec off- 8rds of each: Row/Bike 1 min rest Jumping lunges 1 min rest Plank Mobility: A or B A. Shoulders Lat foam roll (2-3min each side) Banded overhead distraction -1 min per sideShoulder External...
16 Mar WEDNESDAY, MARCH 17TH
WOD: For time Group 1 WOD Version 800m Run 30 Pull-ups 800m Row 30 Push-ups 400m Run 20 Pull-ups 400m Row 20 Push-ups 200m Run 10 Pull-ups 200m Row 10 Push-ups Group 2 WOD Version 800m Row 30 Push-ups 800m Run 30 Pull-ups 400m Row 20 Push-ups 400m run 20 Pull-ups 200m Row 10 Push-ups 200m...
15 Mar TUESDAY, MARCH 16TH
WOD: 25 min running clock Part A For time 10-1 Bar-Facing Burpees 1-10 Power Clean Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 At the 15 min mark…. Part B 10 min to find a 1 rep max Power Clean REQUIRED by the City of...
14 Mar MONDAY, MARCH 15TH
STRENGTH: Every 2 min Behind the Neck Snatch Push Press 5-4-3-2-1 Work up to a heavy one rep VIDEO (1:1 ration to max snatch) WOD: 12 min Partner Relay (you go, I go) 6 Hang Squat Snatch 6 Box Jumps (24/20) Lv1:...
13 Mar SUNDAY, MARCH 14TH
A. Every 90 sec x 3 sets 3 Tall Clean @ >40% (video link) B. Every 90 sec x 3 sets 3 High Hang Clean @ ~50% C. Every 2 min- 4 sets Hang Cleans 3-3-2-2 @<60% D. Every 3...
12 Mar SATURDAY, MARCH 13TH
8:30 AM Lite N' Tite For time: 50 Cal row 50 Sit-ups 50 Dbl DB Deadlifts (50/35) 50 Step Overs 24/20" 50 Jumping Pull-ups 50 Air Squats 500m Run 9:30/ 10:30/ 11:30 AM CLASSES Strength: 30 sec Max Strict Pull-Ups, 90 sec...