Monthly Archives: August 2015

1050:

1050: WU:3 rounds 10 m mobility lunges, 8 HRPU, 20 leg raises, 12 pause squats. STRENGTH: PRESS • 3X12@65% WOD: A. Amrap 8 • 3 power clean 135/95 • 6 HRPU • 9 box jump (use a box you can move fast on) Rest 3 minutes B. Amrap 8 • 3 F. squats 135/95 •… Read More »

Category: WOD

1048:

1048: WOD: 30 minute AMRAP –GA 20 minutes • 800 m run • 8 kb swings 70/53 • 8 HSPU • 8 Thrusters 115/85 • 8 pull ups • 15 DL 115/85 • 8 burpees

Category: WOD

1047:

WU: chest, squat, squat holds, banded lot distraction. Strength: b squat 6X3@65% • 1@5sec pause at bottom • 1@3sec pause • 1@1sec pause WOD: 14 minute Amrap • 6 ring dips • 8 pull ups • 200 m run

Category: WOD

1046:

1046: WU: Run 1000 – mobility drills. WOD: no measure, no clock, start and finish where you like. Just do the work and scale accordingly to your needs. • 7 rounds or 5 pull ups, 10 push ups, 15 squats • 10 to 20 clean & jerks. Practice split and push jerk. • Run 1… Read More »

Category: WOD

1045:

1045: WU: hip, glutes & traps. STRENGTH: Bulgarian Split Squat • 2×5@BB • 3×4@ manageable loads. WOD1: 5 minutes • 10 DU/SU • 6 box jumps Rest 1 minute WOD2: 5 minutes • 5 power cleans 155/115 • 10 TTB Rest 1 minute WOD3: 5 minutes • 5 S2O 135/95 no ghost rides. • 21… Read More »

Category: WOD

1044:

1044: WU: Hip mobility drills w/chest iso exercises WOD: for time 105 wall balls 20/14 • Every minute buy in with (4) burpees STRENGTH: b. press • 2×10@50% • 1×10@65% • 2×10@70% GA: 60 wall ball shots w/2 burpee buy in or 14 minute cap.

Category: WOD