Posts made in February, 2017

Wednesday 3/1/17

Posted by on Feb 28, 2017 in WOD | 0 comments

6:00am, 6:00pm Strength: bench press deload 3 @ 70% of 1 Rep max for 2:00 4 @ 60% of 1 Rep max for 5:00 Rep out at 50% of 1 Rep max for 1:00 WOD 1: all legs, :45/:15 of – KB side to side squat – reverse lunges – dumbbell extensions – banded hamstring curls – body weight squats, hands behind head – defensive side drill 1:00 rest, 2 rounds (13:00) WOD 2:  shoulders and abs Minute 1: 4 wall walks Minute 2: plank Minute 3: 3 wall walks Minute 4: plank Minute 5: 2 walks Minute 6: plank  ...

Read More

Tuesday 2/28/17

Posted by on Feb 27, 2017 in WOD | 0 comments

6:00am, 6:00pm Skill Builder: 7:00 pull-ups (strict, kipping, butterfly) WOD: 1:00 work/1:00 2 pull-ups then rest remainder of minute – Jingle jangles – 30-50 double unders – dumbbell power cleans Mobility: 6:00 mashing 6:00 static stretches (1:00 stretch...

Read More

Monday 2/27/17

Posted by on Feb 26, 2017 in WOD | 0 comments

  6:00am, 6:00pm Strength: Hang squat Deload 2 @ 70% of 1 Rep max for 3:00 3 @ 50% of 1 Rep max for 4:00 5 @ 50% of 1 Rep max for 1:00 WOD: 21-15-9 Russian kettle bell swings candlesticks then 50 weighted front squats for...

Read More

Sunday 2/26/17

Posted by on Feb 26, 2017 in WOD | 0 comments

  8:30am Strength: deadlift deload at 60% of 1 rep max 4 reps EMOTM for 7:00 snatch pull heavies 4 reps EMOTM for 3:00 snatch hold :25 EMOTM for 2:00 WOD: 20 lateral bar jumps 10 floor presses 20 floor wipers 10 :02 holdback extensions 6...

Read More

Saturday 2/25/17

Posted by on Feb 26, 2017 in WOD | 0 comments

Read More