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WOD Tuesday April 10th

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean 1. Every 30 seconds for 5 minutes: 1 Hang Power Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes:Continue reading “WOD Tuesday April 10th”

WOD Monday April 9th

Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Find a max: Back Squat 2. For Time: 1 Mile Run

WOD Friday April 6th

Warm up: 5 Strict toes to bar, 10 Single Legged Hip Bridges, 15 Sit ups 1. Every 3 minutes for 5 sets (15 minutes): 5 Clean Grip Deadlifts + Right number of Ring Dips 2. For Time: 40 Burpees 60 Wall Balls 80 Sit ups 1000 Meter Row

WOD Thursday April 5th

Warm up: 2 Rounds: 45 sec Plank Hold, 8 Air Squats 1. Every minute on the minute for 10 minutes(5 sets of each): 1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups *No Kipping today, use ab mats to raise the floor if needed OR if you do not have HSPUContinue reading “WOD Thursday April 5th”

WOD Wednesday April 4th

Warm up: 6 minutes to work on Rope Climb Technique 18 Rounds For Time: 1 Rope Climb 2 Power Clean and Jerks 2 Muscle ups 4 Box Jumps

WOD Tuesday April 3rd

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk 1. Every 30 seconds for 5 minutes: 1 Hang Power Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on theContinue reading “WOD Tuesday April 3rd”

WOD Monday April 2nd

Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”

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