23 Oct SUNDAY, OCTOBER 24TH
A. Every 90 sec x 4 sets Clean High Pull + Hang Power Clean + 2 Push Press @ 50-60% B. Every 90 sec x 6 sets Power Clean + Hang Squat Clean + Push...
WOD Blog
All in.
22 Oct SATURDAY, OCTOBER 23RD
Strength: 15 min to work up to 60% of 1 RM Deadlift (or a heavy set of 8 if you don’t know your 1RM) Partner WOD: For time and for rounds+reps Offense/Defense- 4x each Def: 400m run Off: AMRAP...
21 Oct FRIDAY, OCTOBER 22ND
Strength: 8 Strict press Every 3 min for 5 sets Start @ 55% and increase from there as desired WOD: 10-1 Toes-2-bar Double DB Devils press 12 min cap Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
20 Oct THURSDAY, OCTOBER 21ST
WOD Strength: Back Squat x 20 reps (week 3 of 4) Add 5-10 # from last week Accessory: 4 rounds for quality 10-15 back extensions 1 min weighted plank hold Double KB Farmer carry walk, 100ft PEEK into the...
19 Oct WEDNESDAY, OCTOBER 20TH
WOD: For time 60 Cal Row/Bike 50 Double Unders 400m run 30 Push-ups 20 Double DB Overhead lunges, 35/25 10 Bar MU (burpee pull-ups) 20 Double DB Overhead lunges 35/25 30 Push-ups 400 m run 50 Double Undres 60 Cal Bike/Row Indoor: row...
18 Oct TUESDAY, OCTOBER 19TH
Strength: 15 min to complete 4 sets of 5 Halting Clean Pull (2 sec pause at knee) @ 75% + of 1 rm clean WOD: 12 Power Cleans, 135/95 12 Box Jumps (24/20") 9 Power Cleans, 135/95 12...
17 Oct MONDAY, OCTOBER 18TH
Strength: Turkish Get-up 4 x 1 per arm WOD: 2:30 on, 30 sec rest - 5 rounds 200m run buy-in Shoulder-to-overhead for reps in remaining time Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 PEEK into the WEEK...
16 Oct SUNDAY, OCTOBER 17TH
A. Mobility -Lat foam rollx 90 sec per side -OH banded distraction -Banded lat pull-down -Banded rocking spider lunge x10 each leg B. Skill/ technique Every 2 min- 3 sets @ light: 3 BTN Push Press +...
15 Oct SATURDAY, OCTOBER 16TH
FITNESS CLOTHING SWAP TODAY!bring clean and in good condition fitness wear including shoes, wraps, gear, and clothing that you don't use and find some treasures for your self! This is...
14 Oct FRIDAY, OCTOBER 15TH
Strength/ Skill: Alternating for 5 sets -3 Snatch Pulls Start at 85% of 1 RM snatch and increase from there. -5 Standing box jumps @ high WOD: for time 10-1 Sumo deadlift high pull 1-10 Bar facing...