Category: WOD

WOD – 011718

1. Warm up

  • 2 min double under practice
  • 2 min row 28-30 s/m
  • 10 squats w/ press out
  • 10 kB deadlifts
  • stretch

2. Back squat – 5 x 5

*working sets between 65-80%

6 rounds – emom

  1. 18 kB swings
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WOD – 011618

1. warm up

  • 2-min bike
  • 10 passthroughs + ohs
  • shoulder mobility
  • 10 ohs (empty bar)
  • stretch

1 x 3 :

  • high pull + muscle snatch (hip)
  • hang power snatch + ohs
  • power snatch

2. snatch

3-4 sets of  :  build ·

WOD – 011518

1. warm up :

  • 10 reverse lunges
  • 10 push up w/ shoulder taps
  • :30 handstand hold
  • stretch

2. shoulder press : 5 x 3

  • 2-3 warm up sets
  • start working sets at 65-70%, increase weight each set

for time

  • 10
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WOD – 011419

1. warm up

  • row 26-30 s/m
  • 10 kipps + 5 strict pull ups
  • :60 standing straddle
  • 10 front squats

2. front squat : establish a new 1rm

*recommend rep count : 5 – 5 – 3 – 2 – 1 ·

WOD – 011318

3 rounds : E2mom

  • 30 kb swings
  • 20 skull crushers
  • 30 sit ups
  • 20 banded tricep extensions
  • :60 weighted plank
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WOD – 011219

1. warm up : emom : x 4

  1. 30 double unders
  2. 10 thrusters (empty bar)

2. thrusters : (off floor)

  • 5  – 5 – 3 – 3 – 2 – 2

for time w/partner

*divide reps in any order*

  • 50
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WOD – 011119

Ladies night!  6pm “sweat” class

1. warm up

  • 3-min row @ 26-28 s/m
  • 10 “perfect” push ups w/shoulder taps
  • shoulder mobility
  • 10 box jumps (step down)

e2mom : 3 sets

  1. 8 single arm db press (:20 rest between arms)
  2. 3-5
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WOD – 011019

1. warm up :

  • 10 walking lunge steps
  • 10 cossak
  • 10 kips
  • 5 strict pull ups

1 x 5 :

  • muscle clean
  • front squat
  • hang squat clean

2. hang clean (power or squat)

every :90 perform a set

  • set 1
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WOD – 010919

1. warm up :

  • 2-min on bike
  • 10 good mornings
  • 10 glute bridges
  • 10 push up w/ shoulder taps
  • 10 deadlifts (light weight)
  • stretch

2.  deadlift : build to a heavy set of 5.

emom : 18-min

  1. 15/12 cal bike
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WOD – 010819

1. warm up

  • 2-min row @ 26-28 s/m
  • 2-min du practice
  • 10 wall ball
  • 10 hanging leg raises
  • stretch

2. tempo front squat : 5 x 1 @ 80-90% of 1rm

2 rounds (18-min)

  • 40 cal row
  • 30 wall ball
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