Thursday 5.5.16
Essentials: A. Mobility Standing Straddle x 2min Seated Straddle x 2min Lizard Right x 2min Lizard Left x 2min Puppy Dog x 2min B. 3 Sets Pausing (2sec) Good Mornings x 10 reps On the 2min Marks C. 5 Rounds For Time: Wall Ball x 15 Farmers Carry x 50 meters Deadlift x 10 Waiters […]
Wednesday 5.4.16
Essentials: A. 3 Sets Deadlift x 10 reps 55% B. 12-10-8-6-4-2 Deadlift 50% Box Jump KBS DB Step Back Lunges (total Reps) Fitness: A. 3 Sets Deadlift x 10 reps 60% B. 12-10-8-6-4-2 Power Clean 135/95 Box Jump 24/20 KBS 55/35 DB Step Back Lunges 35/25 (total Reps) Performance: A. 3 Sets Deadlift x 10 […]
Tuesday 5.3.16
Essentials: A. 12min EMOM Parallette Dips x 8 reps or ADAPT B. 6min AMRAP Shoulder to Overhead x 6 reps Burpee Box Jump x 6 reps -Rest 10min- 6min AMRAP Incline Push Ups x 6 reps Jumping Pull Ups x 6 reps Fitness: A. 12min EMOM Ring Dip x 5 rep Or Bar Dip x […]
Monday 5.2.16
Essentials: A. 3 Sets Front Squat x 9 Reps 55% On the 3min Marks B. For Time: Run x 400 meters V-Ups x 30 reps Run x 400 Meters Sumo Deadlift High Pull x 30 reps Run x 400 Meters Single Unders x 120 reps Run x 400 Meters Goblet Squat x 30 reps Fitness: […]
Saturday 4.30.16
Essentials: A. 3 Sets Standing Shoulder Press x 10 reps @ 50-60% (+5-10lbs)(Pick a weight and stay with it for all sets) On the 3min Marks B. 10min EMOM ODD: Ring Pulls x 10 reps EVEN: Bent Over Single Arm Row x 5 per Arm C. 9min AMRAP Incline Push Up x 9 reps Kettlebell […]
Friday 4.29.16
Essentials: A. 4 Sets Hang Muscle Clean x 12 reps On The 2:30min *load increasing each set but stay light for all sets Or ADAPT (5 Set) B. 3 Sets Back Squat x 3.3.3 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65% (+15-30lbs) and stay with it for all three […]
WOD WISDOM: Don’t be afraid to practice
prac•tice (verb) perform (an activity) or exercise (a skill) repeatedly or regularly in order to improve or maintain one’s proficiency. There’s only one way to get good at something — practice. Michael Jordan didn’t wake up one day as the world’s greatest basketball player. He practiced. Pulitzer prize winning authors didn’t pick up a pen […]
Thursday 4.28.16
Essentials: A. Mobility Dragon Right x 2min Dragon Left x 2min Seated Straddle x 2min Puppy Dog x 2min B. 3 Sets Pausing (2sec) Good Mornings x 10 reps On the 2min Marks C. ‘Jenny’ 20min AMRAP Overhead Squat x 20 reps Back Squat x 20 reps Run x 400 meters Fitness/Performance: A. Mobility Dragon […]
Wednesday 4.27.16
Essentials: A. 3 Sets Heavy Sled Push x 25 meters On the 2:30 min B. 3 Sets Snatch Deadlift x 5 reps On the 2:30min Marks C. 3 Rounds For Time Deadlift x 10 reps 70% No Push Up Burpee x 10 reps Fitness: A. 3 Sets Heavy Sled Push x 25 meters On the […]
Tuesday 4.26.16
Essentials: A. 4 Sets Plank Hand Over Hand x 10 per arm Lying Leg Lifts x 5-7 reps Arch Body with PVC x 7-10 reps On the 2:30min B. 4 Sets Dumbbell Split Press x 5 reps On The 2:30min C. 18min AMRAP Wall Balls x 40 reps Row x 20 cal Burpee Box Jump […]