20 Jul WOD- Saturday, July 21
8:30 am Lite N Tite A: 90 sec on/90 sec off- 5rds 10 Alternating DB/kb Power Snatch @ 60/45 then, DU for reps (switch off with partner, one works while the other is...
WOD Blog
All in.
19 Jul WOD- Friday, July 20
Strength A: EMOM 8 Power Snatch 3-3-2-2-1-1-1-1 Start at 65-70% and increase as desired Strength B: Wendler Deadlift Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP 14 Box jumps...
18 Jul WOD- Thursday, July 19
Wendler Push Press Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 1 min On/Off for 8rds (share with partner if necessary) 1 min to complete: 5 Shoulder to...
17 Jul WOD- Wednesday, July 18
Strength A: EMOM 8 Hang Clean 3-3-2-2-1-1-1–1 (Start @ 65-70% and increase from there) Strength B: Wendler Back Squat* Week 1 (10 min) % based on 90% of 1RM 65% x 5 75% x 5 85% x Max Reps *This is...
16 Jul WOD- Tuesday, July 17
WOD: Every 5 min for 7 rounds: 9/7 cal bike/ski/row 6 weighted Pistols 3 Thrusters 1 50ft Handstand Walk / 3 Wall Walks Lv1: 95/65 Lv2: 30/20, 125/85 Lv3: 50/35, 155/105 -Hold kb/db goblet style for weighted...
15 Jul WOD- Monday, July 16
Strength/Skill Pull- up Complex 5x: 5 pull-ups + 4 K2E + 3 C2B +2 T2B + 1 BMU Scale: 5 jump pulll-up+ 4 dead hang knee raises+ 3 jumping C2B+ 2 Knees as...
14 Jul WOD- Sunday, July 15
Warm up: 100 singles, ankle circles, spider lunge then: 5 min max DU with penalty Lv1: no penatly Lv2: 3 Wall balls 20/14 Lv3: 10 Wall Balls 25/20 Strength: 2 Push Press + 1 Push Jerk E2M...
13 Jul WOD- Saturday, July 14
8:30 am Lite N Tite 5 min stations/ 15 sec rotation- 1x each station- for total reps. -Ski Erg Calories -Sled Push (45/15) -Row Calories -DB Clusters -Bar MU/ Burpee Pull-ups -Assault Bike Calories *Share...
12 Jul WOD- Friday, July 13
WOD: “Friday the 13th on Voodoo Medicine man” 13 Front Squats, 135/95 lbs 13 Pull-ups 13 Thrusters, 135/95 lbs 13 Ring Dips 13 Hang Power Cleans, 135/95 lbs 13 Burpees 13 Sumo Deadlift High-pulls, 135/95 lbs 13 Row Calories 13...
11 Jul WOD- Thursday, July 12
Skill: (10 min) Ring MU Drills -hip to rings -ring supports/ drops -transitions WOD: Granite Games Qualifier #5 18 MIN TIME CAP 2 Rounds: 6 Ring Muscle Ups 12 Deadlifts (225lb/155lb) 18 Box Jump Overs (24”/20?) 2 Rounds: 4 Ring Muscle Ups 8...