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...
WOD Blog
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13 Oct THURSDAY, OCTOBER 14TH
Skill practice: Kipping handstand push-up -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 position for kipping -send it! WOD: “Upside down Nicole” 20 min AMRAP 400m...
11 Oct TUESDAY, OCTOBER 12TH
Skill: Ring MU drills -Ring drops -Transitions -Swings Then, EMOM 10 Ring MU x 1-5 each min Or /Outdoor: 10 min AMRAP 5 Ring dips/ negatives 5 low ring rows 10 GHD sit ups WOD: 12 min AMRAP 3 Wall Walks 6 Reverse Burpees 9 Toes thru...
10 Oct MONDAY, OCTOBER 11TH
Hero WOD: "Wittman" 7 rounds for time of: 15 Kettlebell Swings, 53/35 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in "U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion,...
09 Oct SUNDAY, OCTOBER 10TH
A. DB windmills 3 x 5 each arm B. Every 2 min x 5 sets 5 Tempo Push Press C. Every 2 min x 5 sets 3 Tempo Push Jerk D. Alternating sets x 4 Dbl DB Bench press x...
08 Oct SATURDAY, OCTOBER 9TH
Strength: Back rack barbell box step-ups 5 sets x 5 per leg Rest 90 sec between sets Suggested weight to start at and welcome to build from there each set Lv1: 45/35 Lv2: 75/55 Lv3: 115/75 Partner Relay...
07 Oct FRIDAY, OCTOBER 8TH
Each WOD for time WOD A 4 rounds for time: 21 Wall Balls (20/14) 7 Power Snatch Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 5 min rest before starting WOD B WOD B 4 rounds for time: 40 Double unders 10 Clean and...
06 Oct THURSDAY, OCTOBER 7TH
Strength/ Warm-up Work up to 75% of 1 rm max Deadlifts and do 3x3 tap-n-go Rest 2 min between sets Then, de-load for WOD WOD: For time: 30 Deadlifts @45% 400 Run 30 Pull-ups 20 Deadlifts @55% 400m Run 20 C2B...
05 Oct WEDNESDAY, OCTOBER 6TH
Skill: Handstand practice -kicking up to wall -active shoulders -active fingers -hollow position -neutral neck Then complete 3x: HS shoulder taps or 20-30 sec HS hold 1 min rest between sets WOD: 2min on/ 2 min off- 5x 15/10 Cal Row Ring dips...
04 Oct TUESDAY, OCTOBER 5TH
A. Every 90 sec x 10 sets (15 min) Bear Complex For quality Start at Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 And stay or increase as desired B. 20 rep Back Squat (week 1 of 4) @ 60% -1 attempt -only...