Latest WODs

9/14/19 Training

Warm up:

3 Steady Rounds

Run 200 M

6 Strict Pull-ups

6 Burpees

Mobility: Dead hang from pull-up bar – Accumulate 1 minute.

Conditioning:

For time: (25 Minute Cap)

1 Mile Run then,

3 Rounds

6 Power Snatch 155/105

12 Chest to Bar Pull-ups

Then,

800 M run

Extra:

400 M Atlas Stone Carry 70/50

 


9/13/19 Training

Warm-up

3 Steady Rounds

10 Step-through lunges

12 KB Swings

14 Duck Walk Steps

Mobilization: Pigeon 1:30 per side

Strength:

Tempo Deadlifts

4-4-4

Metcon:

100 Air Squats

100 KB Swings 53/35

100 Air Squats


9/11/19 Training

Warm-up

Move Steadily Through

Run 400m

20 Empty Bar Hang Squat Clean Thrusters

:40 Hanging L-Sit Hold

Conditioning:

For Time (30 Minute Cap)

1 Mile Run

30 Power Cleans 135/95lbs

30 Front Squat 135/95lbs

30 Push Jerk 135/95lbs

1 Mile Row (1,600/1,300m)


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