Partner WOD

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WOD: 3RFT Partner
40 Wallballs (20/14)
40 Medball Sit-ups
15 Front Squats (115/75)
15 power Snatch
10 Burpees
10 Pull-ups
*One partner working at a time while the other partner holds a plank position on the rings.
Work can be split how you decide.

Re-test Week 170106

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Warm Up:
3 Rounds
300m Row
5 HSPU
10 Pause Goblet Squats (53/35)

Strength:  Clean & Jerk
Every 90 sec for 10 rounds starting at 65% of your last RM
build to a new RM

WOD: For Time (20 min cap)
500m Row
40 Squats
50 Double Unders
40 Push-ups
50 Burpees
40 American KBS (53/35)
*2:1 Singles Make double attempts*

Re-test Week 170105

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Warm Up:
3 Rounds
50 Single Unders
15 Light Goblet Squats
2 Wall Walks

Strength:  Push Press
10 @ 45% 3 RM
5 @ 55%
3 @ 70%
1 @ 80%
1 @ 90%
Re-test 3 RM

WOD:  For Total Reps
3 Min KB Snatch (53/35)
1 Min T2B
2 Min KB Snatch
2 Min T2B
1 Min KBS
3 Min T2B

Core:
V-ups 2 x 15
Ab Mat Sit-ups 2 x 15
Superman w/ 3 sec hold 1 x 15

Re-test Week 170104

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Warm Up
800m Run
Then 2 Rounds
10 Good Mornings (empty bar)
10 Slam Balls
5 Superman Holds (3-5 sec)

Strength:  Deadlift
10 @ 45% of 5RM
5 @ 55%
3 @ 70%
1 @ 80%
1 @ 90%
Re-test 5RM

WOD:  AMRAP10
15 American KBS (53/35)
15 Box Jump Overs (24/20)

Core:  Tabata Hollow Rocks
20 sec on 10 sec rest (4 minute round)

Re-test Week 170103

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Warm Up:
3 Rounds
10 Inch Worms w/Hindu Push-up
15 Light American KBS
15 Walking Lunge Steps

Strength:  Bench Press
2 x 10 Empty Bar
5 @ 55% of 3 RM
3 @ 70%
1 @ 85%
1 @ 95%
Re-test 3 RM

WOD:  5RFT
7 C2B Pull-ups
20 Wallballs (20/14)
250m Row

Re-test Week 170102

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Warm Up:
500m Row
10 Hindu Push-ups
15 OVHW Lunge Steps (PVC)
5 Strict T2B
Squat Therapy

Strength:  Back Squat
2 x 10 Empty Bar
5 @ 55% of 3 RM
3 @ 70%
1 @ 85%
1 @ 95%
Re-test 3RM

WOD: 15-12-9-6-3 (15min Cap)
Squat Clean (135/95)
Burpee Pull-up
THEN....8 min
Row for max meters
*No rest period between WOD and Row*