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Category: WODs

Thursday, July 19, 2018

19 July, 2018 (02:00) | WODs | By: derek

6 Rounds: 6 Sidewalk Block Alligator Push-Ups (Out & Back; Odd) 6 Sidewalk Block Walking Lunge Steps (Out & Back; Even; 20lbs./30lbs.)  

Wednesday, July 18, 2018

18 July, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday 50-40-30-20-10  AbMat Sit-Ups 1 Pull-Up Complex and 200m Run after each set. Pull-Up Complex 2 Strict Pull-Ups 2 Kipping Pull-Ups 2 Chest-to-Bar Pull-Ups

Tuesday, July 17, 2018

17 July, 2018 (02:00) | WODs | By: derek

5 Rounds: 3 Handstand Push-Ups 5 Front Squats @ 75% Functional 1RM Front Squat or 55% Function 1RM Back Squat 7 Box Jumps (24″/30″)

Monday, July 16, 2018

16 July, 2018 (02:00) | WODs | By: derek

5 Rounds: 5 Deadlifts (155lbs./225lbs.) 10 Burpees Then AMRAP 5 minutes 50 Double-Unders 10 Single-Arm Overhead Dumbbell Squats (20lbs./30lbs.)

Saturday wod

13 July, 2018 (21:14) | WODs | By: laurie

Partner WOD: Partner vs. Partner 2:00 Rounds/ 1:00 rest Partner A Row for Cals / Partner B Wall Balls switch Partner A Burpees / Partner B  Pull Ups switch Partner A Kettlebell Swings / Partner B Split squats switch Partner A Box Jumps 18” / Partner B Push Ups switch

Friday, July 13, 2018

13 July, 2018 (02:00) | WODs | By: derek

Tabata: Hippity Hops Dumbbell Slashers (Switch sides each round) Hey Ladies Double-Unders

Thursday, July 12, 2018

12 July, 2018 (02:00) | WODs | By: derek

Strength: Heavy Press Press C: 2 x 70%, 80%; 1 x 85%; 1+ x 90% Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets. New Strength Worksheet Met-Con: 21-15-9-15-21 Straight-Leg Deadlift (65lbs./95lbs.) GHD Sit-Ups

Wednesday, July 11, 2018

11 July, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday AMRAP 15 minutes 10 Dumbbell Step-Ups (L=1, R=2; 20lbs./30lbs.) 5 Side Plank (30 seconds) / 3 Push-Ups / Side Plank (30 seconds)  

Tuesday, July 10, 2018

10 July, 2018 (02:00) | WODs | By: derek

Strength: Squat Option C: 2 x 70%, 80%; 1 x 85%; 1+ x 90% Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets. New Strength Worksheet Met-Con: 6 Rounds: 12 Box Jumps (20″/24″) 6 […]

Monday, July 9, 2018

9 July, 2018 (02:00) | WODs | By: derek

Strength: Complex Option C: 2 x 70%, 80%; 1 x 85%; 1+ x 90% Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets. New Strength Worksheet Met-Con: EMOTM 12 minutes 12 Sit-Ups 6 Overhead […]