Category: Daily WOD

Category: Daily WOD

Category : Daily WOD

“Long WOD”

200m Run
30 Burpees
200m Run
30 Push Press (95/65)
200m Run
30 Front Squat (95/65)
200m Run
30 T2B
200m Run
15 Burpees
15 Push Press (95/65)
15 Front Squat (95/65)
15 T2B
200m Run


Category: Daily WOD

Category : Daily WOD

Good Morning!
5×5
Superset with…
Barbell Ab Rolling
5×5

–THEN–

8 min EMOM
– Snatch Pull + Snatch

–THEN–

For Time:
50 Air Squat
50 Ab Mat
25 Air Squat
25 Ab Mat

 

7-2-15


Category: Daily WOD

Category : Daily WOD

Push Press
4×4 @ 75%
1 @ 85%

–THEN–

9 min AMRAP
30 Double Unders
14 Overhead Lunges (45/25)
10 Pullups

 

7-1-15


Category: Daily WOD

Category : Daily WOD

Pendlay Row
5×3 (Heavy!)

–THEN–

3 Rounds:
7 Deadlift (165/115)
10 Box Jump (24/20)
400m Run

 

6-30-15


Category: Daily WOD

Category : Daily WOD

Front Squat (add 10# to former 1RM)
4×3 @ 80%
After completion, then…
2×6 Split Squat

–THEN–

10-8-6-4-2
Power Clean (135/95)
25-20-15-10-5
Wall Ball (20/14)

 

6-29-15


Category: Daily WOD

Category : Daily WOD

Front Squat (add 10# to old 1RM)
4×3 @ 75%
Followed By . . .
2 Rounds: 5 Split Squat on each leg

–THEN–

For Time:
50 Burpee
40 Box Jumps (24/20)
30 Clean and Jerk (115/75)

 

6-26-15


Category: Daily WOD

Category : Daily WOD

Pendlay Row
5×3 (heavier than last week)

–THEN–

8 min EMOM
– Overhead Squats

–THEN–

Tabata
– L Hang
– Pushup
– Shuttle Sprints


Category: Daily WOD

Category : Daily WOD

Good Morning 5×5
SUPERSET with
Barbell Ab Rolling 5×4

–THEN–

3 Rounds:
40 Double Unders
200m Farmer Carry (53/35)

 

6-24-15


Category: Daily WOD

Category : Daily WOD

“Long WOD”

8 min AMRAP
8 Front Squat (95/65)
8 T2B

Immediately after . . .
800m RUN

@ 14 min mark begin . . .
8 min AMRAP
8 Pullups
8 Barbell Thruster


Category: Daily WOD

Category : Daily WOD

Push Press
4×3 @ 75%
1 @ 85%

–THEN–

8 min EMOM
2 Hang Clean (145/95)

–THEN–

5 min AMRAP
5 Box Jump (30/24)
20 Air Squat
10 KB Swing (53/35)