WODs

Wednesday June 13th, 2018

STRENGTH
4 SETS
5 Weighted Pull-up
Superset with…
5/5 Single Arm KB* Bent Over Row (30X1)
-rest 90 seconds between sets-

*same weight as KB in workout

WORKOUT
3 SETS
AMRAP x 5 MINUTES
12/10 Calorie Row
10 Russian Swings (70/53)
8 Box Jumps (30/24)
-rest 1 minute between rounds-

*Goal is to get more reps each round

Tuesday June 12th, 2018

STRENGTH
FRONT SQUAT
5 x 2 Heavy (90% of 1RM)

WORKOUT
FOR TIME
15-12-9-12-15
Calorie Bike
Front Squat (135/95)
Push Press (135/95)

Wednesday May 23rd, 2018

STRENGTH
5-3-1-5-3-1
Front Squat
*Second wave heavier than first wave

WORKOUT
FOR TIME
42-30-18
Wall Ball
21-15-9
Box Jump (30”/20”)

Tuesday May 22nd, 2018

WORKOUT
AMRAP x 7 MINUTES
7 DB Power Cleans (50/35)
10 Pull-ups

FINISHER
6 x 500m Row @ 85%
-rest 2 minutes between sets-
Goal is same exact time each set

Monday May 21st, 2018

STRENGTH
5 x 5 Strict Press @ (40X1)
*same weight across all sets

WORKOUT
E2MOM x 10 MINUTES
200m Run
5 Right Arm DB Push Jerks (75/50)
5 Left Arm DB Push Jerks

Saturday May 19th, 2018

WORKOUT
10 ROUNDS FOR TIME w/ partner
16 Burpee Box Jumps
16 Toes to Bar
16 DB Push Press (50/35)

Friday May 18th, 2018

STRENGTH
SNATCH COMPLEX
1 Power Snatch
+
1 Snatch Balance
+
1 OH Squat

WORKOUT
EMOM x 12 MINUTES
Odd: Max Meters Row
Even: 4 Power Snatch (155/105)

Wednesday May 16th, 2018

SKILL
3 SETS (For Quality)
3 Weighted Pull-ups
50m Farmer Walk (150ft)
Max Ring Rows (fast)
-rest 3 minutes between sets-

WORKOUT
6 ROUNDS FOR REPS
1:30 Clock, :45 Bike / :45 Rest
1:30 Clock, :45 Slam Ball (30/25) / :45 Rest