Friday 9/22/17

By | WODs | No Comments

Strength Cycle: Cycle 1 – Week 5

Strength/Skill
E2M12M
2 Hang Power Snatch (S: Squat Snatch) @ 90+% of Full Snatch
*Above knee. Drop and reset each rep. No fails.
+
10-20 Scap Pullups

WOD
3 Rounds
15 Push Press – 115/75 (S: HSPU)
21 DB Snatch – L: 30/20; S: 50/35
Row 500/400m or Bike 1000/800m or Run 400m
*Hammer the shoulders then recover on the rower. Pick a pace on the rower that is sustainable. Not looking to go from a 1:50/500m Pace to a 2:30/500m pace over 3 rounds.

Cooldown
30sec Bretzel
30sec Scorpion Hold

Daily Reading
1. 10 Reasons Why You Aren’t Excelling At Pull-Ups
2. What Coffee Can Teach You About the Food Industry
3. The Success is in the Struggle
4. A New Understanding of Inflammation in the Spine

Recent WODs

The Weekend WODs

| WODs | No Comments

Saturday Teams of 2 One is Life; One is Sport (pick someone new!) 10 Rounds (5 each) In 90sec, complete: 25 Wallballs – L: 20/14; S: 30/20 AMRAP Double Unders…

Friday 9/22/17

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 5 Strength/Skill E2M12M 2 Hang Power Snatch (S: Squat Snatch) @ 90+% of Full Snatch *Above knee. Drop and reset each rep. No fails….

Unloaded 9/21/17

| WODs | No Comments

Unloaded OTM for 10min: 10 Wallballs + 10 DB Snatches L: 30/20; S: 50/35 -rest 3min, then: OTM for 10min: Odd: L: 10; S: 15 Burpees Even: L: 30; S:…

Thursday 9/21/17

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 5 Strength/Skill E2M4M 10 Strict Press – AHAP -then: E2M12M 3 Strict Press – AHAP + All in every round 5 Weighted Standing Y’s…

Wednesday 9/20/17

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 5 Strength/Skill E3M12M 4 Back Squat @ 90% + 20-30 Wall Press Abs WOD 3 Rounds 6 Deadlifts – L: 205/125; S: 275/185 15…

Tuesday 9/19/17

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 5 Strength/Skill E3M12M 2 Deadlift – AHAP + AMRAP KB Row. As many as possible on each arm, every round. High volume here has…

Monday 9/18/17

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 5 Strength/Skill E3M15M 5 Back Squat @ 80% + 10-20 Band Anti-Extension Dead Bugs *Lay with your head toward the rig, fighting to stay…

The Weekend WOD

| WODs | No Comments

Saturday No 10:30a Class Today! Breathing & Performance Seminar Teams of 2 AMRAP 12 6 Snatches – L: 105/65; S: 135/85 12 T2B 12/24, 18/36, 24/48, etc… -rest 5min, then:…