WOD WOD, July 8, 2019
Monday Chipping Warm-up Shoulders / Hips / Glutes Gymnastics Every 2:00 x 5 sets : 5 x Strict HSPU – From Deficit – Standard ROM – Open standard / reduce ROM *Make it tough Metcon (Time) For time – 15min cap 20 Burpees over bar 20 Deadlifts 1min rest 20 Burpees over bar 20 Deadlifts…
READ MOREWOD WOD, July 7, 2019
Sindy Sunday Metcon (Calories) 6 rounds (each, 24mins) 2min ON / 2min OFF Bike/Ski *Resting person completes 1 round of Cindy *Score is max cals Cindy: 5 Pull ups 10 Push ups 15 Air Squats Metcon Midline Madness AMRAP 5 10 Penguin taps (total) 5 Glute bridges
READ MOREWOD WOD, July 6, 2019
Super Saturday Metcon (Distance) Teams of 3 : AMRAP in 27 Minutes 1200m Run 12 Synchro burpees 90 / 80 cal row 15 Synchro burpees 600m DB Carry 18 Synchro burpees Max distance row in time remaining
READ MOREFriday Feelzzz WOD, July 5, 2019
Friday Allstar Feelzzz is back… Shoulder Press (1×1) Every 2:30 x 5 Sets: 1 x Strict Press + 5 Push Press *Building in load *After each set , perform: 5x scap pull ups 5x kip swings Push Press (1×5) Metcon (Time) "CLOCK WORK" – 12 Min Cap ⠀⠀ Part A -⠀⠀ For time: ⠀⠀ ⠀⠀…
READ MOREWOD WOD, July 5, 2019
The Peoples Triplet Warm-up A) Gym length flow x 5 minutes B) BB tech : P/clean and Push Press Shoulder Press (Weight) E2:30 x 5 Sets: 1 x Strict Press + 5 Push Press *Building in load *After each set , perform scap pull ups / kip swing x 5 Metcon (AMRAP – Rounds and…
READ MOREWOD WOD, July 4, 2019
Breathless Warm-up A) Johnson flow x 2 sets: 10 x Cat cow 10 x Rocking Adductor p/side 10 x Wrist / forearm planche rocks 10 x T spine rotation 5 p/side 10 x Shoulder Bridges Gymnastics E3MOM x 5 sets : Strict Pull ups ( repeat 3 weeks ago ) S1: 5 x Body weight…
READ MOREOlympic Weightlifting WOD, July 4, 2019
Cycle 6: Snatch & Back squat Wk 2 Snatch (Weight) Every 2:30mins 1×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×1 @ 75% 1×1 @ 80% 1×1 @ 85% 4×1 @ 88% Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 50% 1x (2+2) @ 60% 1x (2+2) @ 70% 1×1 @ 75% 1×1…
READ MOREWOD WOD, July 3, 2019
Mid Week B-ROW Sess Warm-up A) Banded Hips / Banded Hammy B) In pairs – Alt tabata: Partner 1 – Row Partner 2 – Med ball pec hold Close Grip Bench Press (Weight) E2:30M x 5 Sets : 5 x Tempo Close Grip Bench @ 70 % + 40m Single Sided Farmers Carry P/side (…
READ MOREWOD WOD, July 2, 2019
Double Doozy Warm-up A) 3x 30sec bike/ski 30sec mountain climber B) Groups of 3 : 30sec on/30sec off x3 Light goblet squats KB RDL Banded monster walks Back Squat (Weight) Every 2:30min 1×2 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @ 90% 1×2 @ 95%/ new 2RM *Have a spotter…
READ MOREWOD WOD, July 1, 2019
Sprint Finish GO TIME !!! Warm-up A) Shoulders / Hips flow plus activation B) BB Breakdown – P/snatch Overhead Squat (Weight) E2M x 6 sets 1 Power snatch + 3 OHS *Light – quality over weight *Suggested weight: 50% Sn Metcon (Time) Crossfit Sprint Couplet / 10min cap 12-9-6 Power snatch 12-9-6 Pull ups 2min…
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