WOD 6.1.15

A.
Front Squat
3RM
-establish 3RM using sets of 3 to build up to RM, no more than 10 total sets
-15 min time cap

B.
10,9,8…3,2,1
T2B
S2OH (M)
-10 min time cap

By |May 31, 2015|WOD|0 Comments

WOD 5.30.15

A.
Sumo Deadlift
4×4
-warm up and perform all work sets at 70% of recent 1RM
-hold armstand for 30 sec btwn work sets

B.
AMRAP 20
210m sled pull (M)
-partner up, alternate rounds of sled pull
-the teammate not pulling sled will be holding a barbell overhead until the sled returns

By |May 29, 2015|WOD|0 Comments

WOD 5.29.15

A.
Split Squat
3×8
-BB BTN, rear leg raised
-2 sets of 5 on each side can be used as warm up for the work sets
-rest 2 min btwn work sets

B.
5x
9 box jump (H)
15 OHS (L)
210m run
-20 min time cap

By |May 28, 2015|WOD|0 Comments

WOD 5.28.15

A.
Tabata
deadlift (M)
Rest 4 min
Tabata
burpee
-score is two part, lowest work interval for both deadlift and burpee

B.
Partner hip extension
3×15

By |May 27, 2015|WOD|0 Comments

WOD 5.27.15

A.
Floor Press
3×5
-5×3 to find working weight
-rest 2 min btwn work sets

B.
4x
5 strict HSPU
6 front squat (M) aka (155/105)
7 strict chin-up (M) aka (26/18)
-load the chin-ups AHAP while maintaining unbroken sets of 7
-supinate grip for chin-ups

By |May 26, 2015|WOD|0 Comments