Category: WOD

WOD – 042219

1. warm up

  • 2-min bike
  • 10 box step overs
  • 2 x 10 back squats (light weight)
  • stretch

2. back squat – build to working weight then complete

  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 85%
  • 6 @ 80%
  • 4
·

WOD – 042119

“COFFLAND”

for time

accumulate 6 -min hang hold from pull up bar

each time you drop from the bar:

  • 800 m run
  • 30 push ups
·

WOD – 042019

with a partner, 10-min to complete each :

  1. 2000m row
  2. 60 power snatch (135/95)
  3. 30 muscle ups

 ·

WOD – 041919

1. warm up

  • 200 m run
  • 10 passthroughs + ohs
  • 10 push up w/shoudler taps
  • shoulder mobility
  • 5 behind the neck press
  • 5 ohs
  • stretch

2. ohs : 4 x 8 @ 60+%

  • if you lose full depth, lower weight
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WOD – 041819

1. warm up

  • 10 walking lunge steps
  • 5 inch worms w/push ups
  • stretch

1 x 3 :

  • muscle clean + front squat
  • hang power clean
  • power clean

2. power clean : 4 x 3 : @ 65-80% (warm up weights ·

WOD – 041719

1. warm up

  • 2-min double under practice
  • 10 kb swings
  • 10 single arm db press
  • stretch
  • 10 box jumps (step down)
  • 5 single arm db press @ weight for workout
  • stretch

for time (30-min)

5 rounds

  • 10 kb swings (24/16)
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WOD – 041619

1. warm up

  • 3-min on bike or rower
  • 10 cossak
  • 10 back squats empty bar
  • calf stretch (off post)
  • stretch

2. back squat : build to working weight

  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 8 @ 75%
·

WOD – 041519

1. warm up

  • 10 passthroughs + ohs
  • shoulder mobility
  • :60 plank (on hands)
  • :30 side plank (each side)
  • 10 hanging leg raises
  • stretch

1 x 3 :

  • high pull + muscle snatch
  • hang power snatch + ohs

2. snatch : ·

WOD – 041319

1. warm up

  • 400 m run
  • 2 rounds “cindy”
  • stretch

2. thrusters : 5 x 3 : increasing weight (off floor)

for time w/ partner

  • 400 m run (alternating 200 m run)
  • 60 thrusters (95/65)
  • 60 pull ups
  • 400 m
·

WOD – 041219

1. warm up

  • 2-min double under practice
  • 10 cossak
  • shoulder stretch
  • :30 front squat hold (empty bar)
  • stretch

1 x 3 :

  • muscle clean + front squat
  • hang power clean
  • power clean

2. power clean : build to 70-75% (5-min)·

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