29 Apr WOD- Wednesday, April 30
Strength: Pause Deadlift (below the knee) 5-5-5-5-5-5 *Pause below the knee for 3 secs and athletes should use about 30-40 percent of their 1RM deadlift WOD: 12 min AMRAP 10 Burpees 20 Deadlifts (115/85) 30...
WOD Blog
All in.
28 Apr WOD- Tuesday, April 29
WOD 1: Death By Push-Ups Level 1: Start at 6 and increase 1 rep each minute Level 2: Start at 6 and increase 2 reps each minute Level 3: Start at 6 and...
27 Apr WOD- Monday, April 28
Strength: 8 min to find 1 RM Clean and Jerk Declare weight of first attempt. Can only increase weight or stay the same. 3 attempts total allowed. Benchmark WOD: “Grace” 30 Clean...
26 Apr WOD- Sunday, April 27
Skill: Skin the cats 5-5-5-5-5 WOD: 5 Rounds 2 min AMRAP 250m Row Max Reps Wall Balls (20/14) 2 min Rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
25 Apr WOD- Saturday April 26
20 min Skill work: 3 rounds 30 sec HS hold- free or wall 30 sec L-hang 10 Shoot thrus (parallets/box) 10 Box Jumps at challenging height 5 Knees to Feet WOD: 1-10 Alternating OH Barbell Lunges...
24 Apr WOD- Friday, April 25
Strength: Segment Clean Pull (1 inch from floor, above the knee, hip, shrug) + Power Clean 12 min to work up to a heavy set, and perform...
23 Apr WOD- Thursday, April 24
Strength 1: 12 min to work up to a heavy set of 1 Strict Press + 2 Push Press + 3 Push Jerk Strength 2: Then take 80% of that weight from...
22 Apr WOD- Wednesday, April 23
Mobilize: 12 min to mobilize hips, ankles, and shoulders 1. Trailing Leg Hip Extension 2. Banded Heel Cord- Anterior Approach 3. Banded Heel Cord- Posterior Approach 3. Overhead Tissue Smash Warm up: 3 sets at...
21 Apr WOD- Tuesday, April 22
Strength: Front Squat 4-3-2-1-2-3-4 *Goal is to try and keep adding weight with each set WOD: 10 min AMRAP 7 Front Squats @ 155/105 100m Run 7 Box Jump @ 30/24 Finisher: 3, 1 minute plank holds, rest...
20 Apr WOD- Monday, April 21
Strength: Strict Weighted Pull Ups 3-3-3-3-3 Weighted Push Ups 3-3-3-3-3 WOD: 3 Rounds for time 35 Sit Ups 25 Hand Release Push Up WOD Prep with Yasmen- How to prepare your body before the WOD 1. Psoas Smash and...