8.16.18

Wod
4X
10 Deadlifts 205/145
5 Hang Cleans 205/145
20 Calorie Bike

Post Wod
100 Sit-ups

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8.15.18

Rowing Sprints
10X
150 Meters
30 Second Rest

Wod
21 down to 3 by 3’s
KBS 70/53
Pull-up

Post Wod
5 Minute Plank
*Every time you break do 20 med-ball twists”

8.10.18 “Fight Gone Bad”

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points for a total score.

8.8.18

Technique
Snatch
10 min EMOM
1 Snatch Push Press (behind the neck)
1 Snatch Balance
1 High Hang Squat Snatch
then
Strength
5X3 Floating Snatch Pull

AKA No-touch snatch pull, hang snatch pull

The floating snatch pull is a variation of the snatch pull in which the bar doesn’t return all the way to the floor between reps.

Wod
3X
400 Meter Run
20 Curls 55/35
20 Front Rack Lunges (standing in place) 55/35