Category: WOD

WOD – 010719

1. warm up

  • 10 passthroughs + ohs
  • shoulder mobility
  • 10 ring rows
  • 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  ·

WOD – 010619

5 rounds : EMOM

  1. 20 kb swings (24/16)
  2. 10 burpees
  3. 3 rope climbs
  4. 15 cal ski erg
  5. 20 toes 2 post
  6. 100 m sprint
  7. 20 jumping lunges
·

WOD – 010519

1. Warm up

  • 10 push ups w shoulder taps
  • handstand holds
  • pull up progressions
  • Stretch

2. shoulder press : 5 x 5

7 rounds each alternating rounds w/partner

  • 9 shoulder to oh (135/95)
  • 7 pull ups
  • 5 burpee box jump
·

WOD – 010419

1. warm up :

  • 10 reverse lunges
  • 10 cossak
  • stretch

2 sets :

  • 10 calf raises (off box or plates)
  • 10 single leg squat (off box or plates)
  • :30 front squat hold

2. tempo front squat : 5 x 2 ·

WOD – 010319

1. warm up :

  • 10 walking lunge steps
  • 10 cossak
  • 10 kips
  • 10 hanging leg raises
  • stretch

2. complete the following : (15-min)

  • 3 x 5 : front racked reverse lunges
  • 2 x 8 : single arm db press

20-min ·

WOD – 010219

1. warm up

  • 10 passthroughs + ohs (pvc)
  • shoulder mobility
  • 10 single arm db press (each arm)
  • 10 ohs (empty bar)
  • stretch

1 x 3 :

  • high pull + muscle snatch
  • hang power snatch + ohs
  • squat snatch (power snatch
·

WOD – 123118

“365 days of the year”

  • Jan : 31 kb swings (24/16)
  • Feb : 28 sdhp
  • Mar : 31 pull ups
  • Apr : 30 thrusters
  • May : 31 sit ups
  • June : 30 push ups
  • July : 31 ohs
  • Aug :
·

WOD – 122918

1. warm up :

  • 3-min row @ 26-28 s/m
  • 10 kips
  • 5 strict pull ups

1 x 3 :

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

 

2. 15-min to establish :

  • power clean – 1rm

2 rounds ·

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