WOD Blog

All in.

Front rack Mobility: VIDEO -Lat foam roll -Bull stretch -Chin-up negatives WOD: Death by “Bella Complex” Every 2 min complete: 1 Clean + 1 Shoulder-to-overhead + 1 Front Squat + 1 Shoulder-to-overhead Add 10# each interval Starting weights Lv1: 75/55 Lv2: 95/65 Lv3: 135/85 *Cannot drop the bar...

8:30 AM Lite N Tite WOD: 24 min AMRAP 100m run 12 Box Jump Overs, 24/20" 100m run 12 Double DB Deadlift 100m run 12 Double DB Power Clean 100m run 12 Double DB Step Overs, 24/20" Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 9:30...

Strength: ½ TGU (VIDEO) 3 sets of 3-5 each arm Try it bottoms up: VIDEO Skill: Kipping HSPU -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg...

STRENGTH: Wendler Back Squat Week 3, Cycle 1 75% x 5 85% x 3 95% x max reps (all % are based off 90% of 1 RM) Benchmark WOD: “Karen” 150 Wall Balls for time 20/14# , 10/9 ft *15...

WOD: For time: 50 Kettlebell swings 400m run 30 Cal bike/ row 20 Burpees 100m Walking lunges  20 Burpees 30 Cal bike/row 400m run 50 Kettlebell swings Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 *Bike 1x and row 1x (switching equipment with someone) Finish: Lat...

STRENGTH: Strict Pull-ups (weighted) 3-3-3-3-3 Rest 1.5-2min after each set WOD: “Goodbye Grip” 3 rounds for time 25 Hang Power Snatch 75 Double Unders 25 Toes-to-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...

STRENGTH: 15 min to complete: Bench Press 5x5 Goal: 3 sets at same weight Partner WOD:   10 min AMRAP 7 Renegade Devils Press Bike for cal Partner 1 bikes while partner 2 does 7 RDP Switch places every time...

WELCOME TO OLY SUNDAYS! A day of the week you can count on to put some concentrated time in on your Olympic lifts. A. Every 90 sec x 4 sets Clean...

Partner Hero WOD: "31 Heroes" Teams of 2, complete as many rounds as possible in 31 mins of: 8 Thrusters, 155/105 lbs 6 Rope Climbs, 15 ft 11 Box Jumps, 24/20 in -Partner 1 will...

STRENGTH: Wendler Deadlift Week 2, Cycle 1 70% x 3 80% x 3 90% x max reps (all % are based off 90% of 1 RM) WOD: 10 rds 30 sec for max cal row/ 30 sec rest Score =...