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WODs Feb 15th-20th

February 22, 2016

 

 

 

MONDAY

A.
Five sets of:
 Seated Strict Press x 3-4 reps
(sit on a bench or box and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Handstand Push-Ups
10 Toes to Bar
15 Dips
30 Double-Unders

 

TUESDAY

 

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

Goal is to increase load used last week.

B.
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

WEDNESDAY

A.
Every 2 minutes, for 18 minutes:
Station 1 - Muscle-Ups x Max Reps in 45 seconds
Station 2 -  Handstand Walk x 10 meters
(Shoulder taps or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3:
L-Sit Hold x 35 seconds accumulated time

B.

FOUR ROUNDS OF:
3 min Clock
Run 400m

AMRAP TTB

...Rest 2 min rest

 

 

THURSDAY

 

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.

12 min AMRAP

1 KBS

1 Push Press

2 KBS

2 Push Press

3 KBS

3 Push Press

...etc... climbing the ladder by one every time

 

FRIDAY

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Four rounds for time of:
Row 250 Meters
10 Hang Squat Cleans (95/65)
10 Alternating Front-Racked Reverse Lunges (95/65)

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