WOD Blog

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08 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize your body for the WOD: 1. T-spine smash 2. Overhead Tissue Smash Strength: Strict Press 5x6 Bent Over Barbell Row 4x10 WOD: Tabata Row for Calories 1 min rest Thrusters...

07 May

Posted at 19:30h in WOD

Strength: Deadlift 10 min to work up to 70-75% of your 1RM, then perform 3 reps at that weight EMOM for 7 min. WOD: 8 min AMRAP 2 Deadlifts @ 295/205/ or 80%...

06 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize before the WOD: 1. Overhead Banded Distration 2. Shoulder Opener with Lacrosse Ball Skill: Rope Climb 2-2-2-2-2-2 Advanced: Legless rope climb or weighted Beginner: Standard Rope Climb WOD: 3 Rounds...

05 May

Posted at 19:30h in WOD

Strength: Back Squat 10 Min to warm up to 70% of your 1RM back squat. Then perform 5 Reps + 200m sprint every 2 mins for 10 mins. Benchmark WOD: “Annie” For...

04 May

Posted at 19:00h in WOD

Strength: Power Snatch 3-3-3-3-3-3 *work up to heavy set of 3 reps WOD: "Cinco de Mayo" 10 Rounds for time 3 Power Snatches (135/95) 10 Box Jumps WOD Prep with Yasmen- Recommended mobilizing before the...

03 May

Posted at 20:00h in WOD

WOD Prep with Yasmen- How to mobilize for the WOD: 1. Couch Stretch 2. Tricep Extension Smash 3. Overhead Tissue Smash [wod date="2014-6-04" section s="pre,main" tracks="1"] NOTE: We are testing a new layout for our...

03 May

Posted at 18:00h in WOD

Strength: Sumo DL 10 min to find a heavy 2 rep. Then drop 10% of that weight for max reps WOD 2: 4 rounds 3 min AMRAP, 1 min rest 9 Ring Dips 12...

02 May

Posted at 19:30h in WOD

Strength: Back Squat 6 rounds- Every 2 min complete 8 reps @ 60% 1 RM Offense/ Defense: 5 rounds Off: Pull-Ups Def: 5 HSPU (sub 2 wall walks) ...

01 May

Posted at 19:30h in WOD

Benchmark: Max Height Standing Box Jump WOD: 14 min AMRAP @ 55/35 14 DB/KB One Arm Snatches 14 Box Step Ups w/ DB/KB 14 Weighted Sit-ups (anchored) w/ DB/KB WOD Prep with Yasmen- How to...

30 Apr

Posted at 20:32h in WOD

Happy MAY! Strength: OHS Beginner: OHS 5x3 (75% 1RM) Advanced: 5 x 1 Snatch Balance + 2 OHS WOD: 6 rounds 30 sec OHS @ 75/55/ 30-40% 1 RM for reps 30 sec rest 30 sec...

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