6.1.18

A.
Strict press 
5x5x75%
B.
Pendlay Row
3 x 10 
C.
4 Rounds
5-HSPU, Strict
7-Pull Up, Strict
9-Thrusters 105/75
30- Double Unders
Rest 30 sec. btwn rounds
Maintain pace
 

 

By |May 31, 2018|WOD|0 Comments

5.31.18

A.
Box Squat 
 7 x 2 x 80%
-Wide Stance, below parallel
-Sets OTM
B.
10 min to establish
Max Box Jump 
C.
For time
3x
12- DL 135/95
9- Mid Hang Power Cleans
6- Push Jerk

 

By |May 30, 2018|WOD|0 Comments

5.30.18

A.     
Floor press
5-3-3-1-1-1
B.
Lying DB triceps extension
3×8
B1.
T-Bar Row 
3 x 10
C.
AbWod -June 
3x
15- Bent knee hip raise
10- Hanging oblique knee raise
10- Tuck ups
Rest 1 minute btwn rounds

 

By |May 29, 2018|WOD|0 Comments

5.29.18

A.
Without dropping the bar or stopping, complete the complex 7 times

Bear Complex 95/65
Power clean
Front squat
Push press (bring bar back down to BTN)
Back squat
Push press
B.
400m – Farmer Carry 53/35
Tabata Sit Ups
1 min. Hollow Hold
1 min. Rest
1 min. Elbow Plank Hold
C.
4 Rounds
500m- row 
Rest 30 seconds btwn rounds
Keep the same pace for every round

 

By |May 28, 2018|WOD|0 Comments

5.28.18

Fit is not a destination.  It’s a way of Life.

A. 
Back Squat 
5 x 3 x 85%
-Sets on 2 min.
B.
Memorial Day WOD 
 “Murph”
1 MILE RUN
100- PULL UPS
200- PUSH UPS
300- SQUATS
1 MILE RUN

 

By |May 27, 2018|WOD|0 Comments