WOD

WOD 6/17/19

Pull-Up Practice: Choose a pull-up variation: Ring Pulls Banded Pull-Ups Negatives Strict Pull Ups Choose one variation and perform 10 sets of 10   WOD: "Cindy" 5 Pullups 10 Pushups 10 Air Squats AMRAP 20 min

WOD 6/16/19

Strength: Rope Climb Practice Mod 1: bending hips and knees (from floor) Mod 2: bending just at the hips (from floor) Mod 3: rigid body (from floor) Spanish Twist or J Hook technique (18 min)   AMRAP 20: 3 Rope Climbs (or modified version) 25 Air Squats 15 KB...

WOD 6/15/19

Strength: Hang Power Clean 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) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: "DT" 5 Rounds:...

WOD 6/14/19

Strength: Deadlift: 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) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 21-18-15-12-9 Deadlift (95/65) Double Under 200m Run...

WOD 6/13/19

Strength: Overhead Squat (behind the neck jerk) 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: Open 12.1 Max Burpees in 7...

WOD 6/12/19

Strength: Front Squat 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) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: 18 min cap: Buy In: 50 Burpees 3 Rounds: 10 Toes To...

WOD 6/11/19

Strength: Squat Snatch 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: “Isabel” 30 Snatches (135/95) this workout is designed to be...

WOD 6/10/19

Strength: Strict Press 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: 2 partners, 1 works at a time   4 Min Timer: Buy...

WOD 6/8/19

Strength: Bench Press: 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: "Plank In There, Partner" EMOM 20 Min: 5 Thrusters 5...

WOD 6/7/19

Strength: Hang Power Clean 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) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: 5 Rounds For...

WOD 6/6/19

Strength: Back Squat attempt to find new 1 rep max 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: 200m...

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...

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