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W.O.D. (Workout of the Day)

  • W.O.D. for Friday 22 September
    4 sets
    OHS 4x3 70% 3 sec pause
    8 Strict pullups

    "Varsity Blues"
    4rds
    500m row/.6 bike
    12 DB push press 45/25
    12 ball slams 40/30
    4 Muscle ups
    View All WODs

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WODs 9/18/17-9/22/17

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Monday 30/20/30 C&J skills Hang clean+clean+Push jerk E2Mx16 “Raising the Bar” 9 min AMRAP 8 Burpees over the bar 7 squat cleans 135/95 6 Front rack lunges 5 PJ Post Roll lats The strength is designed to hone in posiiton for the clean. Focus on keeping the bar tight and pulling under fast! Lets keep… Read more »

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WODS 9/11/17-9/15/17

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Monday Banded warmup TTB skills Front rack mobility 3x Front squats 3×8 75% SS 8 strict pullups 21-15-9 Front squats 135/95 Toes to bar Plyo Jumps Roll quads w/ bar We aren’t increasing the percentages on the front squats just yet. There is a lot of lunging and deadlifts this week. I want the wod… Read more »

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Monday 9/4/17-9/8/17

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Tuesday “Snatch attack” 20 min AMRAP 15/12 cal bike/row 2 snatch start at 50% and go up 5-10lbs This is a great way to see how far people have progressed on snatch. Be sure to start light. The light reps are there to allow you to dial in your technique. Its not uncommon to see… Read more »

barbells

Wods 8/28/17-9/1-17

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Monday 2 Hang Power snatch+2 OHS EMOTMx10 “FreeFall” 12 min AMRAP 4 Hang power snatch 115/75 8 bar facing burpees 12 Knees to elbows Start at 50% on the snatches, and increase only as the weight looks pretty. We are going from the hang to work on pulling under the bar, and so that we… Read more »