Search

Friday April 13th WOD


Happy Birthday Mandy!!!!!!!!!!! Enjoy your Bday WOD!

Pull ups and Dips: 4x3 Negatives with 3 sec decent

30 sec hold Chin up (Hold chin over bar in a chin up grip for 30 sec)

Bar Muscle Drill

Straight arm Drill (Tabata style, 8rds, 20/10)

https://www.youtube.com/watch?v=ASBElo5xi0U

Banded swing drill 5-8 Reps

Hollow Body, Slight Pike, Squeze back to hollow, Pull down on bar with straight arms

https://www.youtube.com/watch?v=OcWKSH9gD4Q&feature=youtu.be

3 positiong swing drll 5-8 Reps

Arch/Scoop/Hollow Pull Down

https://www.youtube.com/watch?v=BWdVKP0FXBU&feature=youtu.be

Conditioning Burpee/Barbell/Beers

20min AMRAP 4 burpees 13 hang power cleans (115/75)

7 hang power snatches (115/75)

7 keg stands (HSPU) 41 sit ups


36 views0 comments

Recent Posts

See All

Sept 16th WOD

Strength: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov

Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40