Category Workouts

20
Sep

WOD 9.20.2018

Strength: 5×3 Bottom up front squats *work up to heavy set of 3 AMRAP 12: 10 KB Snatch, 10 Magic Mikes, 10 HRPU Cash Out: 3×40 KB russian twists x 20 side plank lifts (each side)

19
Sep

WOD 9.19.2018

EMOM 21 min 1: 3 Deadlifts 255#/155# RX 275#/185# RX + + 6 lateral burpees over the bar min 2: 30 dubs + 1 rope climb min 3: 10 TTB Then: 3 Rounds for time 3 Deadlifts 6 Lat burpees over the bar 30 dubs 1 rope climb 10 TTB

18
Sep

WOD 9.18.2018

Technique Primer:3x 3 clean high pull + 3 muscle clean + 3 tall clean For Time: 50 Power Cleans 155#/105# Then: For Time: 5 Rounds 21/17 cal row 100ft Heavy Sandbag bear hug carry 200M run

12
Sep

WOD 9.12.2018

Strength: work to a heavy split jerk from the racks Karens Birthday WOD: Karen 150 wallballs Cash out: 3×15 weighted pull ups and weighted dips

11
Sep

WOD 9.11.2018

11 General WU then progressions Technique Primer: 3x 3 Hang Power Snatch + 3 drop snatch + 3 Tall snacth + 3 sots press Strength: 3(1+1+2), 2 (1+1+1) Snatch High pull + power snatch + snatch *work up to heaviest set For Time: 21-18-15-12 Deadlifts 225#/155# Cal Row

10
Sep

WOD 9.10.2018

3 Rounds: 25 DB push press 50 Dubs 25 DB box step ups 50 Dubs

7
Sep

WOD 9.7.2018

7 General Warm up then Progressons Teams of 3 (each person works for 30 sec then rest for the min that oter two are working) complete the following working 1:30 sec per movement then move down the line: 150 pull ups 200 Goblet squats 53#/35# 150 SDHP 95#/65# 270/200 bike cal 36 min time cap …

6
Sep

WOD 9.6.2018

Technique primer: 3x’s 3 muscle clean + 3 push press + 3 tall jerk Strength:3x’s 1 clean pull + 2 Clean from 1″ off floor + 1 Jerk THEN: 3x’s 1 clean pull + 1 Clean from 1″ off floor + 1 Jerk (all building to heaviest) For Time: 30 cal row 30 Push press …

5
Sep

WOD 9.5.2018

Technique Primer: 3x 3 muscle snatch + 3 tall snatch + 3 snatch balance (no dip) + 3 sotts press Strength: 3 x 1 Snatch DL to mid thigh (3 sec pause) + 1 Snacth Pull + 2 Snatch 2 x 1 Snatch DL to mid thigh (3 sec pause) + 1 Snacth Pull + …

4
Sep

WOD 9.4.2019

4 Rounds: 50M prowler push @ bodyweight 15 Burpees to 6″ target 20/15 cal bike 15 back squats 135#/95# Cash Out: 4×20 GHD sit ups x 20 side plank lifts (each side)

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