Category Archives: wods

5/8/18

Anti Rotation: 3 sets of everything
A. 12-15 Standing oblique twist
B. 8-12 Crossover KB RDL
C. 10/both sides Alt Deadbugs

WOD: AMRAP 12
3-5 bar MU
10-14 burpee *score is total reps

5/4/18

Strength:
A1. 5/leg SL negative box step up
A2. 10/leg alt jumping lunge x4 R90s between sets

WOD: 21-15-9
Deadlift 225/155
T2B
*Run 200m Between sets *start with 200m Run *last 200 is after the set of 15

5/3/18

Strength:
A1. 4 Paused Bench Press @75%
A2. 10-15 Pronated grip BB bent over row x3
Rest 1min
B1. 8-12 Alt DB Bench Press
B2. 10-15 SA DB bent over row x3
Rest 1m
C1. 15-20 Banded tri ext
C2. Suit case carry- down/back on turf x3
Rest 1m

WOD: 100 Burpee for time: (tester)

5/2/18

Strength: 10-12 mins Snatch Complex
1 Hang power Snatch + OHS + Snatch 4×2 @ 75%

WOD: 4 rounds
100′ Walking lunge w/ plate OH 45/25
50 DU 15 strict pull up

5/1/18

Strength: Anti Rotational Day! 2-3 sets of everything rest 30s-1min between sets
10-12 double kneeling pallof press
8-12 renegade row
8-12/leg suitcase DL

WOD: EMOM 8
Min A: 10 alt DB Snatch 70/50
Min B: 10-12/8-10 cal row
Rest 2 min

EMOM 6
Min A: 5/arm SA DB Push Press 70/50
Min B: 7-9 / 5-7 cal row

4/30/18

Barbell: Clean Complex
1 Clean + 1 FS + 2 Jerk 3×2 @ 75%

WOD: 4 sets:
8 Front Squat 135/95
10 bar over burpee
5 bar muscle up
10 bar over burpee
8 Power Clean 135/95
Rest 2 mins betwen sets

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