WOD / BLOG

Thirsty Thursday!

WOD “Big Clean Complex” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk

Hump Day Fun

4 x 5:00 Rounds of Jump rope 2:00 Rest between each set

Tuesday Totally Working it!

Warm: 6 Rounds Ring Row x 10 Push Up x 15 End of Driveway and Back Run WOD AMRAP 12 Dips x 7 Alternating DB Snatch x 14 total Rx- 50/35 Burpee x 7 Rx- Rings 50/30-40 F- Box 45/15-25

Monyay

Warm: 2 mile Row or 3 mile Bike Ride Movement Prep “Fran” 21-15-9 Thrusters Pull ups Rx- 95/65 F- 75/Bar

Saturday Fundamentals

“Dead Man Walking” 5 Rounds For Time 250 Row 20 Sit-ups 20 Push Ups 20 Walking Lunges

Saturday Endurance WOD

For Time: in teams of 2 50 Toes to Bar 800 Meter Run or Row 50Hang Power Cleans  Rx-175/115 1 Mile Run or Row 5o Hang Power Cleans  Rx-175/115 800 Meter Run or Row 50 Toes to Bar

TGIF(ifty)

Warm: Movement Prep WOD: For time: 50 jumping alternating lunges total 50 pull-ups - 75 Ring Row 50 push presses RX-95/65 F- 75/45 50 glute bridges w/ bar 50 burpees

Thirsty Thursday

25 Yoga Inch Worms Strength: RDL- 6 x 8 @ tempo 30x1 tempo RX- 135/85 F- 95/55 WOD: 15AMRAP: 30 squats 20 handstand push-ups 10 deadlifts RX-225/155 F-185/125

Workin Those Humps!

Strength: Bench Press 5 x 10 Skill: HSPU WOD: 12 AMRAP 8 HSPU 9 Box jump overs

Tuesday = Leg Day

Strength: Front Squat 5 x 7 Work up to 75% of 1RM 21-15-9 Front Squat Pull Up Rx- 135/95 F- 115/75

Monday Fun Day

Tabata: Push ups 1:00 Rest Ring rows WOD "Gut Buster" 150 Sit ups 1000 Meter Row 150 Sit Ups

Saturday for Eva

“Eva” 5 rounds for time Run 800 meter Run F- Row 30x KB swing RX- 55/35 F- 44/25 30 pull-ups F- Ring Row

That Friday Feeling

Warm: 5 x 200 M Row Sprint w/ 1:00 Rest WOD: 21-15-9 KBS RX- 55/35 F- 44/25 Burpees Wall Ball RX-20/14 F- 14/10-12

Lifting the Love

Warm: 10 x 10/ side Opposite Leg and Arm extension 1 x 10 Jefferson Curls on a #45 Strength: DeadLift 3 x 8 @ 50% bodyweight 3 x 5 @ 55% of 1 RM 2 x 5 @ 75% of 1 RM 2 x 5 @ 85% of 1 RM Make sure to take enough rest between sets

HumpDay

Warm: 5 x 10 walk out Push Ups Skill: 10:00 Double Unders WOD: 5 Rnds for time DU’s x 65 (2:1 singles) Bicycle crunches x 40 DB hang clean and press (Alt every 5) x 15/arm Rx-50/35

Tuesday

Warm: Behind the neck snatch balance (bar only) 6 x 5 w/ :03 pause at the bottom Strength: From Rack: 5 x 5 Snatch Balance @ 50% Bodyweight w/ :90 rest WOD: AMRAP 12 1 Power Snatch 1 OH Squat + 2 Power Snatch 2 OH Squat + 3 Power Snatch 3 OH Squat Adding 1 rep to each round for 12 minutes RX - 95/65 F- Bar only

Monday

Warm: 8 x 50 foot broad jumps WOD: 30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25

Saturday 3's

A Different Kind of 3’s 300- Sit up 300- Push Up 300- Squat 45:00 Cap

Finally Friday

Warm: WOD Prep 2016 Regionals Event 4 WOD: 4 Rounds 28 Pistols 15 Power Cleans Rx- 115/80

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Social Icon

Powered by Papago CrossFit, LLC