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
- 18 kB swings
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
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
WOD – 011219
1. warm up : emom : x 4
- 30 double unders
- 10 thrusters (empty bar)
2. thrusters : (off floor)
- 5 – 5 – 3 – 3 – 2 – 2
for time w/partner
*divide reps in any order*
- 50
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
- 8 single arm db press (:20 rest between arms)
- 3-5
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
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
- 15/12 cal bike
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