Posts filed under: WOD

Friday, April 20

Complete in any order, but you must finish one section before moving on to another. A) 3 sets: (45-60 sec rest between sets) 10 heavy unbroken dead lifts (pronated grip) * 10 Glute ham raises B) 3 sets: (45-60 sec...
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Thursday, April 19

A) 5×10 Push press *1 sec pause at the top (heavy but unbroken) B) 3 sets: (1 minute rest btw sets) 15 Strict dips (unbroken, so use a band) 20 Floor presses (go lighter to go unbroken) C) For quality:...
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Wednesday, April 18

A) 3 sets: (45-60 sec rest between sets) 12 BB Back squat * 20 DB rev alt lunges B) 3 Rounds for times: (60 sec recovery btw rounds) 20 DB walking lunges* 20 DB or BB stationary lunges* 20 BW...
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Tuesday, April 17

Buy in: 2 sets: 12 Strict chin ups *1 sec pause at the BOTTOM of each rep 10 Wall squats 12 Hip extensions *1 sec pause at the top of each rep Strength: 3 sets: (45-60 sec rest between set)...
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Monday, April 16

Buy in: 2 sets: 12 Strict chin ups *1 sec pause at the BOTTOM of each rep 10 Wall squats 12 Hip extensions *1 sec pause at the top of each rep Strength: 2 sets: (45-60 sec rest between sets)...
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Friday, April 13

Complete in any order, but you must finish one section before moving on to another. A) 3 sets: (45-60 sec rest between sets) 10 heavy unbroken dead lifts * 10 Glute ham raises B) 3 sets: (45-60 sec rest between...
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Thursday, April 12

A) 5×10 Push press *1 sec pause at the top (heavy but unbroken) B) 3 sets: (1 minute rest btw sets) 15 Strict dips (unbroken, so use a band) 20 Floor presses (go lighter to go unbroken) C) For time:...
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Wednesday, April 11

Buy in 3 sets: 25 Wall balls 7 Chin ups *2 sec pause at the top 15-20 sec L sit Metcon: Every 4 minutes for 24 minutes (6 sets) 100m run (first stop sign) 12 TTB 3 Heavy squat snatches...
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Tuesday, April 10

Buy in 3 sets: 25 Wall balls 7 Strict chin ups with a 2 sec hold at the top of each rep Conditioning: 3 sets: 3 minute recovery btw sets 30/25 Cal row 25 Burpees 20/15 Cal bike...
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Monday, April 9

Buy in 3 sets: 25 Wall balls 7 Strict chin ups with a 2 sec hold at the top of each rep Strength For time: (4 minute time cap) 200ft Walking lunge (55’s/35’s)*KB’s Conditioning: 10 minute AMRAP: 200m run (speed...
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