WOD 091716 SATURDAY
WOD In Partners: AMRAP 10min While one person Pushes the Prowler for 100m, the other person accumulates: Deadlifts (135/95lbs) Switch AMRAP 10min While one person Runs 400m, the other person accumulates: Power Cleans (135/95lbs) Switch AMRAP 10min While one person Rows 500m, the other person accumulates: Pullups Switch
WOD 091616 FRIDAY
RXD 3 Rounds 2min Row for Cals 2min Squat Snatch (135/85lbs) 2min Shuttle Runs FITNESS 3 Rounds 2min Row for Cals 2min Power Snatch 2min Shuttle Runs
WOD 091516 THURSDAY
STRENGTH: Bench Press 5X5 @ 68% of 1RM Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your […]
WOD 091416 WEDNESDAY
SKILL WORK: Muscle Up Progression WOD: 60 Deadlifts (225/155lbs) With time remaining of 5min, perform AMRAP Muscle Up 50 Weighted Hip Extensions (10/15lb plate) With time remaining of 5min, perform AMRAP Muscle Up
WOD 091316 TUESDAY
THE NEW ROPES ARE UP!!! STRENGTH: Back Squat 5X5 at 68% of 1RM Then Squat Straight Weight Top Set: 1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with a weight around 50% of your max. When you come to a week where you fail, reload […]