WOD 9.30.15

A1.
lunge (rear step, BB BTN, front foot elevated) – 3×8/side
*these are not alternating, perform 8 on one side, then perform 8 on the other.
*use 45# or 25# to elevate front foot
*rest 45 – 60 sec
A2.
supine row – 3×20 @ 3111
*rest 45 – 60 sec
B1.
plank (elbows) – 4x60sec.
*rest 45 – 60 sec
B2.
suitcase carry – 4x210m
*rest 45 – 60 sec

By |September 29, 2015|WOD|0 Comments

WOD 9.29.15

A.
Push Press
3RM above 85% BW – 3×3 @ 95%
3RM below 85% BW – 4×4 @ 90%
*rest 60 – 120 sec btwn work sets

B.
3x
L-seated press (L) – 1 min
rest – 30 sec
BB bicep curl (L) – 1 min
rest – 30 sec
sled pull (H) – 210m
rest – 60 sec
*score is total number of reps, weight on sled, slowest sled pull time
*21 min time cap

By |September 28, 2015|WOD|0 Comments

WOD 9.28.15

A.
Sumo Deadlift
5RM above BW – 4×2 @ 105%
5RM below BW – 4×6 @ 100%

B.
EMOM 12
wallball (M) – 9
box jump w/ step down (M) – amrap
*score is total box jump

By |September 27, 2015|WOD|0 Comments

WOD 9.26.15

A.
Exercise Surprise

B.
3x
deadlift (L) – 30
rest – 60 sec
front squat – 30
rest – 60 sec
push-up – 30
rest – 60 sec
*21 min time cap

By |September 25, 2015|WOD|0 Comments

WOD 9.25.15

A.
Rings Development
Amrap 15
*this amrap is for quality not quantity

B.
30,20,10
wall ball (M)
burpee
*7 min time cap

By |September 24, 2015|WOD|0 Comments