Blog

November 13, 2018

11/14/2018

W.U 5 min individual Group W.U  W/Partner 1000K Row, Switch every 250M Moderate pace of 80-85% W.O.D  Week 6 Retest 4 min Clock, Tabata Assault Bike Cals (Heats of 6) REST 4 mins 12 Min Clock 3 RM Hang Power Clean REST 3 mins 10 Min Clock “Annie” 50-40-30-20-10 DU’s Situps *This last part is partner counted
November 12, 2018

11/13/2018

W.U. 5 Min Individual Group W.U. Prep Shoulders Strength:   Pullup Build to a 1 RM Strict Pullup then Use 70% and do 3 sets of 3 W.O.D 14 min AMRAP of 4 x Strict HSPU 8 x Strict Pushups 12 x Push Press 75/55 L2: HSPU 1/2 Abmats Pushups 1/2 abmats Push Press 65/45 L3: HSPU Box Pushups Hand Release Push Press 55/35
November 11, 2018

11/12/2018

W.U. 5 min Individual Group W.U.  Prep for Restest W.O.D  6 week restest #1: Build to a 1 RM Front Squat (10 mins) Rest 3 mins #2: 1 Mile Run (10 min Clock) Rest 5 mins #3: 6 min AMRAP of 3 x Burpees 6 x Box Jumps 24/20 9 x Wall Ball 20/14 L2: Burpees N/A Box Jumps 20/Step Wall Ball 14/10  
November 9, 2018

11/10/2018

W.U. 5 min on your own Group W.U.  Workout explanation, Heat Assignment, Specific warmup W.O.D HERO “3 Wise Men” 20 min Clock 4 Min AMRAP of 5 x Hang Squat Snatches 135/95 10 x Bar Facing Burpees REST 2 Mins 4 Min AMRAP of 10 x Power Cleans 20 x Pullups REST 2 Mins 4 Min AMRAP of 15 x Box Jump Overs 24/20 30 x Wall Ball 20/14 L2: Scale Barbell to 95/65 Box to 20″ Wall Ball to 14/10 L3: Scale Barbell to 65/45 Box to Step up and overs Wall Ball to 10/6
November 8, 2018

11/9/2018

W.U. 5 Min Individual Group W.U.  activity and explanation W.O.D 4 Rounds for time in any order 5 x Rope Climbs 25 x Calories on AB 50 x DU’s 10 x Stones over shoulder @ 150/100 or 5 @ 200/150 Run 400M 15 x Hollow Ring Rows   Scaling: Rope Climbs =  10 x Floor to standing Cals N/A DU’s= 25 or 200 singles Stones = Deadlifts 15 @ 155/105 or 95/65 Run = 500M Row Ring Rows N/A
November 7, 2018

11/8/2018

W.U. 5 min on your own Group W.U.   Movement prep for snatches/OHS Strength:  Snatch + OH Squat 15 min Clock Build in Weight (NOT maximal) Power Snatch + Hang Power Snatch + OH Squat (All 3 reps without letting go) W.O.D 15 min Clock 3 Rounds for time of 15 x OH Squats @ 135/95 15 x Pullups L2: OH Squat @ 105/75 Assisted as needed pullups L3: OH Squats 75/55 or Front Squats 95/65 Ring Rows x 10/Pushups x 5  
November 6, 2018

11/7/2018

W.U. 5 Min Individual Group W.U.  Cover movements and Prep WOD W.O.D 12 Min Clock 50-30-10 Alt DB Clean and Jerks 50/35 Box Jump overs 24/20 Rest 2 Mins 10 Min Clock 25-15-5 HSPU Burpees Rest 1 min 8 Min Clock 100-75-50 DU’s 25-25-25 Situps