Author Archives: cros4283

1932:

1932: Tuesday 6/19 STRENGTH: 3 sets db bulgarian split squats 6 reps per side. Load accordingly. wod: 3 RFR 1 minute wall balls 1 minute box jumps 1 minute burpees 1 minute db push press 30/20 1 minute cal row rest 2 minutes Finisher: accumulate 4 minutes plank hold.

Category: WOD

1931:

1931: Monday 6/18 STRENGTH: 1 COMPLEX on the minute for 10 minutes 2 DL + 1 hang power clean + 1 push press + 1 f. squat wod: Ft 4 Minutes of Cindy 5/10/15 or scale 2/5/10 rest 2 minutes 4 Minutes 10 kb swings 75/53 20 DU rest 2 minutes 4 minutes 8 ball… Read More »

Category: WOD

1929:

1929: Friday 6/15 Wod: FT 100 DU / 300 SU 30 swings 53/35 400 m run 100 abmat sit ups 30 pull ups 400 m run 100 squats 30 db snatch (alt) 40/30 -50? 400 m run Scale: 200 SU, 30 swings, 60 abmat su, 18 pull ups , 60 squats, 30 snatch, all runs… Read More »

Category: WOD

1928:

1928: Thursday 6/14 STRENGTH: EMOM 10 1 or 2 squat cleans. scale – power clean wod: partner up in teams of 2. Alternate rounds or I go then U go! 4 renegade rows (team choice) 10 swings (team choice) 200 m sprint Run or Row. Mix it up. Get that bike in the mix also… Read More »

Category: WOD

1927:

1927: Wednesday 6/13 STRENGTH: 4 rounds – circuit style. Focus on mobility not heavy loading. Can be run every 2 minutes. 12 V-ups 12 BB good mornings 12 f. squats (unbroken loading is the goal here) Linda was yesterday. 12 handstand hold wod: 4 x 3 minute rounds – 2 minute rest after each round.… Read More »

Category: WOD

1926:

1926: 6/12 Linda: 10 – 1 DL @ BW + 1/2 Bench @ BW Squat cleans 2/3 BW Share equipment wherever you can! No one will need their own barbell. Ask your coach about scaling options.

Category: WOD