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WODs Feb 8-13

February 12, 2016

Monday

 

STRENGTH:

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 22nd.

 

CONDITIONING:

6 min AMRAP

15 Wall Ball Shots
15 Pull-Ups
30 Double-Unders

 

 

 

 

Tuesday 

 

STRENGTH:

Take no more than 10 mins to do three sets of 
6-8 Romanian Deadlifts 
15-20 Push-Ups 
15-20 Kettlebell Swings
 

Advanced Version 
In a 2 min window, for five sets of:
3 "Squat Snatch" 
(rest about 5 seconds between singles)
 

 

CONDITIONING:

3RFT

10 Power Cleans
400 Meter Run

 

 

Wednesday 

 

STRENGTH:

EMOM for five sets:
Min 1 - 4-6 Seated Strict Press 
Min 2 - 8-10 Bent Over Barbell Row

 

CONDITIONING:

Against a 7-minute running clock, complete:
500 Meter Row
...immediately followed by…
AMRAP

10 Single-Arm Presses (5 each arm)
10 Box-Overs

 

Finish:

3 Rounds

30 seconds Battle Ropes

30 seconds Tire Hammers

 

**Rest betwen each round to catch your breath

 

 

Thursday 

 

STRENGTH:

Every two minutes, for 7 sets:
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
*Set 6 -- 4-5 reps @ 80-85%

*Set 7 -- 4-5 reps @ 80-85%

 

 

CONDITIONING:

 

3 min AMRAP

10 Ground to Overhead
10 Squats w/same weight used above (Front squat OR back squat)
10 Burpees

**Rest 3 minutes, then repeat

 

 

Friday

 

STRENGTH:
Four sets of:
6-8 Pull-Ups
**Rest 45 seconds
10-12 Pushups
**Rest 45 seconds
12-15 Partnered Leg Tosses 
**Rest 45 seconds

 

 

CONDITIONING:

Three sets for max reps/calories:
60 seconds Row for calories
**60 seconds Rest

60 seconds Kettlebell Swings
**60 seconds Rest
60 seconds Renegade Rows

**60 seconds Rest

 

 

 

 

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