Month: April 2019

WOD 5/3/19

Strength: Squat Clean Build to a heavy 1RM in 15 min start with 10 reps empty bar.   WOD: 20-15-10-5 Squat Clean Toes – To – Bar run 400M between rounds.

WOD 5/2/19

Strength: Front Squat: Build to heavy 5 reps in 15 min Rep Scheme: 10-7-5-5-5   WOD Teams of 2 AMRAP 20 Min: 10 Hand Release Push-Ups 10 Straight Leg Sit Ups 10 Box Jump Overs Partner 1 will run 400M while Partner 2 completes as many rounds as possible. When Partner 1 returns from the …
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WOD 5/1/19

Strength: Complex 1 Power Snatch + 2 Overhead Squats Attempt complex AT LEAST 5x Build to heavy complex in 15 min.   WOD: 5 Rounds For Time: 21 Wall Balls (20/14) 15 Toes-To-Bar 9 Overhead Squats (75/45)   20 Min Cap    

WOD 4/30/19

Strength: Back Squat Build to heavy 5 rep 10-7-5-5-5   WOD: EMOM 20 Min: Min 1: 15 KB Swing Min 2: 15 Wall Balls Min 3: 15 Sit Ups Min 4: 15 Cal Row Min 5: Rest

WOD 4/29/19

Strength: Deadlift Build to heavy 1 rep in 15 min. start with 10 reps (empty bar)   WOD: AMRAP 18 Deadlift Burpee Over Bar Do one rep of each exercise in the first round, then two of each, then three, etc. Continue until time expires.