Category: WOD

WOD – 122818

1. 2 sets :

  • 10 walking lunge steps
  • 5 inch worms
  • :30 handstand hold
  • stretch

2 x 5 : empty bar/weight light

  • shoulder press
  • push press

2. push press : 3rm (15-min)

for time (18-min)

  • 50 bar facing burpees
  • 40
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WOD – 122718

1. warm up

  • 10 passthroughs + ohs
  • shoulder mobility
  • 10 hanging leg raises

1 x 3 :

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

2. 20-min to build to a heavy set of :

  • 1 hang
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WOD – 122618

1. warm up

  • 2-min on bike/rower
  • 10 walking lunge steps
  • 10 push ups w/shoulder taps
  • 10 squats w/press out
  • stretch

2. tempo front squats : 5 x 3 @ 70-75% of 3rm (55-60% of 1rm)

3 rounds (18-min)

  • 15/12 cal
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WOD – 122418

8, 9 , 10, 11 am : Group Class

1. warm up :

  • 15 air squats
  • 10 kossak
  • 10 push ups
  • 5 deadlift
  • 5 clean & jerks
  • 5 thrusters
  • stretch

12 days of christmas

  • 1 clean & jerk (165/115)
  • 2
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WOD – 122218

Reminder:  Holiday Party 7pm @ Bourbon Street

alternating full rounds with partner complete:

5 rounds (each person)

  • 15/12 cal row
  • 12 db snatch (50/35)
  • 9 wall ball
  • 6 burpees over rower
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WOD – 122118

1. warm up

  • 2-min bike
  • 10 passthroughs + ohs
  • shoulder mobility
  • :30 front squat hold
  • stretch

1 x 3 :

  • hang power clean
  • front squat
  • push jerk

2. barbel complex : build to a heavy set of

1 hang clean ·

WOD – 122018

1. warm up :

  • 2-min row @ 24-26 s/m
  • 2-min double under pratice
  • shoulder mobility
  • 2 wall walks
  • :20 ring stabilization @ top/bottom

2. skills : complete 1-2 sets of each progression

  • hspu progressions
    • :30 handstand hold
    • 3 negatives to
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WOD – 121918

1. warm up :

  • 10 passthroughs + ohs
  • 10 cossak
  • :60 squat hold
  • 10 push up w/ shoulder taps
  • stretch

1 x 3 :

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

2. build to a ·

WOD – 121818

1. warm up

  • 10 walking lunge steps
  • 10 inch worms w/push ups
  • 10 hanging leg raises
  • 5 single arm db thrusters (each arm)
  • 10 kossak

2. tempo front squats : 5 x 4 @ 65-70% of 3rm from last week·

WOD – 121718

1. warm up

  • max unbroke DU (2-min practice)
  • 10 good morning
  • 10 deadlifts
  • 10 glute bridges
  • stretch
  • 10 deadlift w/weight
  • stretch

2. deadlift

  • 10 @ 65%
  • 10 @ 70%
  • 5 @ 80%
  • 5 @ 85%
  • 2 x 2 : 90%
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