4.20.18

A.
Push press
3-3-3-3-3
B.
Pull up 
3xME
Or
15- P.U. Negatives 
3- Max Effort Elbow Flex Hang
C.
4 Rounds
45 sec. Handstand Hold
20-Russian Twist 
20- Strict Press 45/25
20- Russian Twist
10- KB Overhead Reverse Lunge 44/25, per side
  3- Rope Climb or  7- Kipping Pull Ups
-Rest 90 seconds between rounds
Rest 90 seconds between rounds

 

By |April 19, 2018|WOD|0 Comments

4.19.18

A. 
Box squat
8x2x70-75%
-wide stance, below parallel 
-OTM
B.
8 Rounds Partner WOD 
200m- sled pull 90/55
200m- Row
6- Mid Hang Squat Cleans 115/80
6- Box Jumps 30/24
30- DU
-while partner A pulls the sled, partner B completes the row and all repetitions

 

By |April 18, 2018|WOD|0 Comments

4.18.18

A.
Floor press
5-5-5-5-5
B.
Lying DB tricep extension 
3×12
B1.
Seated bent over Rear delt raise
3×12
D.
AbWod – April 
3x
30 sec- Hanging L- sit
15- Hollow rocks
15-  Medball Sit Ups
Rest 1 min. between rounds

 

By |April 17, 2018|WOD|0 Comments

4.17.18

A.
Front squat, tempo 2 sec down/up
3 x 6 x 55% of clean
-sets on 1:30
B.
Mid-Hang Power Snatch
8×2
-OTM
-Increase loading every minute
-Do not exceed 85% of 1RM
C.
12 EMOM
200m- Run
7- Burpee over BB, lateral 
3- Squat Cleans 155/105
Alternate movement every minute for 12 minutes

 

By |April 16, 2018|WOD|0 Comments

4.16.18

A.
Back squat
5  x 6 x 70%
-sets on 2:00
B.
4 x 3 Minute Rounds
10- Sumo DL 225/150 
50′- Bear Crawl (equals 1 rep)
4 lengths- KB Farmer Carry 70/53 (South Bldg.)
Rest 1 minute, then…
Repeat each round from the start

 

By |April 15, 2018|WOD|0 Comments