Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”
Tag Archives: Front squat
WOD Tuesday July 21st
“Bridger Walker” 4 Rounds for time: 500 meter row 25 Shoulder to overhead @ 95 / 63 25 Front squats @ 95 / 63 https://www.nbcnews.com/news/us-news/parents-say-their-6-year-old-son-survived-brutal-dog-n1234036
WOD Monday July 13th
Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts
WOD Thursday June 25th
Warm up: 2 minutes on a thing / X walk / Banded good mornings Front squat: 3 x 4 @ 85% 2. Tabata intervals for these 4 movements Score is lowest round per movement 1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of eachContinue reading “WOD Thursday June 25th”
WOD Thursday June 18th
Warm up: 2 minutes of jump rope / 20 step ups / 10 Toy soldiers Front squat: 4 x 3 @ 80% 2. Every minute on the minute for 16 minutes: Odds: 1 Snatch or power snatch Evens: 8 – 12 Box jump overs
WOD Wednesday June 17th
Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq onContinue reading “WOD Wednesday June 17th”
WOD Tuesday June 9th
Warm up: Band pull a parts / Pushups / Ring rows Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. For time: 12 Front squats 12 Power cleans 12 Jerks 12 Cleans
WOD Monday June 1st
Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”
WOD Tuesday May 26th
Warm up: Band work / empty bar work Every 90 seconds for 6 sets: 1 Strict press 2 Push press 3 Split jerks 2. For time: 20 Power cleans 20 Shoulder to overhead 20 Lateral barbell jumps 20 Deadlifts 20 Front squats
WOD Thusday April 23rd
Warm up: 50 jumping jacks Some kinda row: 4 x 12 2. For time: 20 Power cleans 40 Box jumps 20 Power clean and jerks 40 Box jumps 20 Front squats
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