WOD WOD, March 6, 2020
Friday with twist Constant variance to keep the body guessing. Warm-up A) 3 sets of: 5 x scorpion p/side 5 x rocking adductor p/leg 5 x Leg overs p/leg 10 x Banded squats Metcon (Time) Constant variance w/buddy 4 Rounds for time 24 min cap R1 : Row 300/250m 15 x Wall ball 12 x…
READ MOREWOD WOD, March 5, 2020
Breathwork Metcon (Calories) EMOM 25 1- 45sec Ski 2- 6 x alt devil press (45sec cap) 3- 45sec Bike 4- 1-2 x rope climbs 5- 50m recovery walk Rx 22.5/15kg DB SCORE: Cals of both Ski & Bike combined *All start on Ski FOCUS: Controlled , repeatable efforts MODZ Devil Press: Reduce Load / Burpee…
READ MOREOlympic Weightlifting WOD, March 5, 2020
Cycle 3: Jerks & Pulls Wk 2 Snatch (Weight) EMOM 15 1 @ 55% *first 5 sets at 50% Clean and Jerk (Weight) E90sec x10 1 Clean + 3 Jerks @ 55% *1sec pause in catch of each jerk *first 5 sets at 50% Snatch Pull (Weight) E90sec x7 1 Sn high pull + 2…
READ MOREWOD WOD, March 4, 2020
Hump Day Rump Day WK 8 Warm-up External oblique opener (10 breaths) 30sec Glute activation each side 10 Banded squats with pause 10 step banded monster walks External oblique opener (10 breaths) 30sec Glute activation each side 10 Banded squats with pause 10 step banded monster walks sideways Back Squat (Weight) E3M 1×4 @ 50%…
READ MOREWOD WOD, March 3, 2020
Stronghuman Tuesday An ol favorite from Francisco street… First time running this beautiful thang on Newlyne st. Warm-up a) 2-3 Sets 5 x Sumo stance inchrowm walkouts 10 x Alt spiderman lunges 10 x Banded lateral glute walks b) Demo of each movement / split up groups Sled Push (Weight) 20m max load prowler push…
READ MOREWOD WOD, March 2, 2020
Monday Machining Metcon (Calories) Quality > Speed In pairs EMOM 8 1- 45sec Row 2- 5/5 DB push press 1×22.5/15 2min rest EMOM 8 1- 45sec Ski 2- 8 KB Box step ups 24/16 KB 2min rest EMOM 8 1- 45sec Bike 2- 20sec Hollow hold FOCUS: Consistent steady efforts on the bike so you…
READ MOREWOD WOD, March 1, 2020
“Holdin On” Warm-up A) Foam Roll Quads / Adductors / T Spine B) 40/20 x 2 efforts increasing ( 8 mins ) – Ski – Plank – Banded Glute bridge – Side or star plank 20/20 Metcon (Time) Holdin on In teams of 3 – AMRAP 27 Metres ski / bike Catch x 2 1….
READ MOREWOD WOD, February 29, 2020
Circuit Saturday Metcon 2 rounds; 1min on/1min off each station 1. Sled push (up n back each) 2. Row 3. Dball over shoulder (1for1) 4. Rope climb (1for 1) 5. Bike 6. Box step ups 7. Ski 8. Plate ground to overhead 9. Synchro burpees 10. Bike
READ MOREWOD WOD, February 28, 2020
I AM GIANT Accessory GIANT SET E4MOM x 3 Sets MIn 1 : 6 x Staggered stance BB RDL P/side @ 2011 Min 2 : 6 x DB Curtsy Squats p/side ( 1 DB ) Min 3 : 20 Second L Hang into 20 Second RKC plank Min 4 : REST *Add load to RDL…
READ MOREOlympic Weightlifting WOD, February 27, 2020
Cycle 3: Jerks & Pulls Wk 1 Snatch (Weight) EMOM 15 1 @ 50% Clean and Jerk (Weight) E90sec x10 1 Clean + 3 Jerks @ 50% *1sec pause in catch of each jerk Snatch Pull (Weight) E90sec x7 1 Sn high pull + 2 low hang Sn high pulls @ 100%Sn *Set 1 &…
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