Thursday 11/17/2016
Partner WOD Farmer Carry: 1 lap Partner 1: KB farmer carry 53/35 in each hand. Partner 2: Slam Ball carry 30/15 If the slam ball touches the ground. Reset the […]
Alex
Wednesday 11/16/2016
Strength: Deadlift 5 x 5 Progressive Loading WOD: 15 Minute Ascending Ladder Starting at 1, add a rep every minute of Hang Cleans 75/45 and Burpees Example Minute 1 – […]
Tuesday 11/15/2016
Strength: Shoulder Press 3 x 3 Skill: Rope climb Technique WOD: 25 minute cap Buy in: 3 Rope Climbs 5 Rounds 15 Wall Balls 20/14 12 KBS 70/44 9 Box Jumps […]
11/14/2016
Strength Bench 5 x 5 Progressive loading WOD: 500 meter row 21 Overhead Squats 95/65 500 meter row 15 Power Snatch 95/65 500 meter row 9 Clean and Jerks 95/65 […]
Wednesday 9/28/2016
Strength Deadlift 3×3 85%/90%/95% Skill Bar Muscle-up Progressions Lets try to have a solid 20 minutes of work for this part of the class. WOD 12 Minute AMRAP -2 Muscle-ups […]
Tuesday 09/27/2016
Strength/Flexibility ROMWOD WOD: 36-24-18-12-6 Wallball with 30/20 pound Slamball KBS 53/35 Mandatory 5 min break 500m Row 5 Burpees 400m Run 10 Burpees 300m Row 15 Burpees 200m Run 20 […]
Monday 9/26/2016
Strength Front Squat 5×5 Progressive Loading Try to finish as heavy as possible for the final set. Warm up the legs for the WOD. WOD -5 Squat Cleans 85% of […]
Friday 09/23/2016
“GLEN” 30 Clean & Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
Thursday 09/22/2016
Thursday Strength Shoulder Press 5×3 85% 10-15min Rope Tech & Practice WOD 15min AMRAP 5 Toes 2 Bar 10 Deadlift 175/135 5 Box Jumps 30/24 Extra Credit Tababata AB Work
Wednesday 09/21/2016
Strength Bench Press 3×20 95-135/45-35 Goal is do the reps unbroken, choose weight accordingly. WOD 8 Rounds 200m Run 5 Burpees 10 Pull-ups 15 Push-ups 20 Sit-ups