31 Jul WOD- Wednesday, Aug 1
Strength: 3 sets with light/empty bar: 3 Muscle SN 3 Snatch Balance 3 Sotts Press 6 min to work up to a working weight of Power Snatch + Hang Squat Snatch + OHS then, Every 2...
WOD Blog
All in.
30 Jul WOD-Tuesday, July 31
Strength: Wendler Push Press week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps WOD: 5rds every 5 min: 15/12 Cal Row 10 Push-ups 12/10 Cal Bike 10 Burpees 25 DU 10 RKBS (70/50) Rest...
29 Jul WOD- Monday, July 30
July Challenege re-test: find max rep unbroken wall balls Strength: Wendler Back Squat week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps WOD: 5rds each Partner Relay 6 Power cleans 155/105 9/7...
28 Jul WOD- Sunday, July 29
WOD: For time: 80/70 cal bike 20 burpees 1000m row 20 burpees 1200m run 20 burpees Recovery: Barbell calf smash- 2 min each side Calf stretch- 1 min each side Couch stretch- 90 sec each side See week program skeleton...
27 Jul WOD- Saturday, July 28
8:30 am Lite N Tite 30 min AMRAP Teams of 4, each person at a station: -Row 20/15 cal (station time keeper*) -Bike -MBC Wall Balls @ heavy -Farmer Carry w/KBs -Rest *A team member is at...
26 Jul WOD- Friday, July 26
Skill: 8 min of Handstand practice (wall, free standing, walking) WOD: 30 Burpees to a 6" target Rest 2 min then, 10-1 HSPU T2B Rest 2 min 30 Burpees to a 6" target Recovery: Lat foam roll 2-3 min each...
25 Jul WOD- Thursday, July 26
Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max Reps (18 min) WOD: 3 rds for time: 18 DB Hang Power Clean 28 DB Box Step-ups (total) @...
24 Jul WOD- Wednesday, July 25
Warm-up: 2x: 100 singles (50/25 DU for round 2) 10 halos w/ KB 10 scap push-ups 10 scap pull-ups 10 hollow rocks Then, MU Drills 2x: Swings x5 Ring supports x10sec/ ring drops x5 Transitions x5 WOD: 10 min AMRAP Max rep...
23 Jul WOD- Tuesday, July 24
Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: Every 90 sec-4 sets 3 HPC + 3 PJ Every 90 sec-4 sets 2 HPC +...
22 Jul WOD- Monday, July 23
Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: 6 rounds for time 12/10 cal row 10 front rack double dumbbell lunges 30 sec...