Category Archives: WOD

SKILL STRENGTH (EMOM x 12) 1: :40 sec max DB row 2: :40 sec band pull holds WOD (5 rounds for time) 300 meter run 21 power cleans @95/65# 12 pullups REST 2:00

STRENGTH (EMOM x 9) 3 shoulder press @70% WOD (AMRAP in 15) 2-4-6-8-10-12 ect. alt. DB snatches @50/35# burpees

DON’T COMPROMISE YOUR SHOULDERS JUST BECAUSE IT’S EASIER FOR NOW. TAKE TIME TO BUILD STRENGTH IN THE RIGHT POSITIONS SO YOU CAN STAY HEALTHY AND STRONG. YOU WILL BE STRONGER IN THE END AND NOT GET NAGGING INJURIES. THIS GOES FOR OTHER MOVEMENTS AS WELL. CONSISTENCY BEFORE INTENSITY. TEAM WOD (2 rounds for time) 600Continue reading “TUESDAY”

SKILL STRENGTH (5 ROUNDS) 10 inchworm walkouts on box max pike HSPU REST 2:00 WOD (FOR TIME) 10-9-8-7-6-5-4-3-2-1 deadlift @225/155# *after each round of deadlifts perform 7 HSPU

STRENGTH (E1:30 x 7 sets) 2 power cleans + 1 squat cleans + 1 jerk @70% WOD (10 rounds for time) 7 hang power snatches @95/65# 10 t2b