Month: May 2019

WOD 6/5/19

Strength: Handstand Push-up Work Choose a variation and perform 10 sets of 10 in 15 min: Dumbbell Strict Press Hand Release Pushup Pike Push Up Pike Push Up (on box) Kipping Handstand Pushup If you cannot get a set of 10 just continue until failure.   WOD 6 Rounds: 5 HSPU 20 Sit Up 5 …
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WOD 6/4/19

Strength: Push Jerk: Build to a heavy 1 rep in 15 min Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: 4 Rounds For Time: 300m Row (or …
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WOD 6/3/19

Strength: Deadlift Build to a heavy 3 reps in 15 min Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: 300m Row or 200m Run 10 Pull-Ups 10 Deadlifts (135/95) 5 Burpees …
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WOD 6/2/19

Strength: Strict Press Build to a heavy 1 rep in 15 min Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   AMRAP 18: 6 Handstand Pushups (or 15 hand …
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WOD 6/1/19

Strength: Front Squat (3 second pause at bottom) Build to heavy 3 reps Rep Scheme: 10-7-5-3-3-3   WOD AMRAP 18: 5 Box Jumps 10 Burpees 15 Wall Balls 200m Run