10.25.19 WOD
4 Sets 25 Banded Leg Curls 10m Skater Band Walk 10 Scap Pull 15 GHD situps Then.., 5 Rds 2:00 Bike/Versa 1:00 RKC Plank 2:00 Row/Ski 1:00 0:20-0:30/side Single Leg Glute Bridge Then.. Rom Wod
8.24.19 WOD
3 rounds: 15 min. cap 200m run 30 Russian Swings 70/53 200m run 15 Toes to bar/situps Then.., 21min. EMOM: Min 1.) 10 DB Bench Press 50/30 Min 2.) 10 Back Squats 135/95 Min 3.) 12/9 Cal Bike Then.., 3 sets of: Weighted Planks 1min. on x 1min. off
8.23.19 WOD
General Warm-up Then.., For Time 12min Cap 100 Double unders/200s 800m Run 70/50 Cal Row Then.., 2 Sets: 3 Rounds of: 18 Push ups 9 Pull-up Rx+ C2B. 6 Thruster 115/80 Rest 4:00 between sets Then.., Complete 4 sets NFT Seat DB Alt Curls x 12 reps Banded Kneeling Crunches x 20 reps
8.22.19 WOD
General Warm-up Then.., 35 min to finish… 3 Rounds 50 Russian Swings 53/35 20 DB Box Step Overs 35/20s 400m Single Arm Farmer Carry l53/35 3 Rounds 50 Slam Balls 30/20 20 BB Lateral Lunges 400m Single Arm Farmer Carry 53/35 *You must complete a 20/15 cal “buy in” before each section! Start with the…
8.21.19 WOD
2:00 Bike/Row/Ski/Versa 40 Mountain Climbers (T) 20 Scorpions (T) 20 Alt Walking Lunge Steps 20 Squat Jump Downs 20 Muscle Snatch, 45/35 10 Hang Power Snatch, 45/35 10 Hang Power Cleans, 45/35 Then.., EMOM x 5min. 3 Hang Power Snatch BOF EMOM x 5min. 2 Hang Power Snatch immediately into; EMOM x 5min. 3 Hang…
8.20.19 WOD
General Warm-up A Then.., 12min AMRAP 400m/350m Row 400m Run Then.., Back Squat 32X1; 5,5,4,4; rest 2-3mins (strict tempo – build slightly from last week’s loads) Then.., Complete 6-8 Sets 5 Pull-ups/ C2B 7 Clapping Push Ups 9/7 Cal Bike rest 15sec 20 Double Unders 6 T2B/Leg Raises 6 BJSD rest 90sec *note times /…
8.19.19 WOD
General Warm-up Then.., 5 Sets of: 2:00 10 Alt DB Snatch 50/35 10 Burpees rest 0:60 2:00 Max Cals Bike/Row/Ski/Versa Then.,, EMOM x 8min Squat Clean 2 TnG reps (Building) Then.., Sumo Deadlift 5,5,4,4 @ 3111. (3sec decent)
8.18.19 WOD
6 rds 1:00 Bike 1:00 0:30 Wall Sit, 0:30 Plank 1:00 Row 1:00 0:20 on, 0:10 off, 0:20 on Glute Bridge Hold 1:00 Single Unders Then.., RomWod
8.17.19 WOD
With a partner 8 min max calorie bike *emom x 3 synchro burpees onto plate Then.., Back Squat 32X1; 6,6,5,5; rest 2-3mins (focus on maintaining strict tempo) Then.., 3 sets of: 9 Pullups 12 Wall Ball 18/12 Row Cals 12 Wall Ball 9 Pullups 2:00-3:00 rest
8.16.19 WOD
EMOM x 12mins 1st – 20 Russian Twists 1/1 2nd – 30sec Bike 3rd – 30sec Handstand Hold/ HS walk Then…, 2 Sets of: 3 Rounds 10 Alt DB Snatch 70/50 200m Run 10 Alt DB Split C+J 70/50 200m Run Rest 5:00 between sets *Dumbbell should be heavy but you can move 10 reps…