March 27, 2019

September 11, 2016

Please reload

Recent Posts

.

.

Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

1/1
Please reload

Featured Posts

WODs March 28th-April 2nd

April 2, 2016

Monday 28th

 

 

STRENGTH:

We'll do 15 mins of practice with some different Rowing Techniques

 

CONDITIONING:

"Baseline"

For Time:

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

...rest 5 mins then do it in reverse.

 

Advanced Version 

"Badass Baseline"

For Time:

1000m Row

40 Alternating Pistol Squats (20 each leg)

30 Toes To Bar

20 Handstand Pushups (Hands parallel with head for RX)

10 Muscle Ups (Rings or Bar)

 

Tuesday 29th

 

 

STRENGTH:
Every minute on the minute for 15 minutes (5 sets):

Station 1 – 6-8 Deadlifts

Station 2 – 10 Alternating Lunges as heavy as possible (5 each leg)

Station 3 – 6 DB Press each arm (12 total)

 

CONDITIONING:
15 min AMRAP

Run 1 lap
15 Ring Rows 

15 Kettlebell Swings

 

 

Wednesday 30th

 

 

STRENGTH:
Every 2 minutes, for 6 sets:
5 Overhead Squats
 

CONDITIONING:

15 min AMRAP

20 Weighted Box Steps (10 each leg)

20 Push Press 

40 Double-Unders

 

Thursday 31st

 

 

STRENGTH:
Take 15 minutes to build to today’s heavy Clean & Jerk

 

CONDITIONING:
Every minute, on the minute, for 15 minutes (15 sets):
3 Clean and Jerks 
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute into which you carried over. Restart at the top of the following minute.

 

FINISH:
Every 2 minutes, for 10 minutes (5 sets):

100 Meter Farmer’s Carry (as heavy as possible)

 

 

Friday 1st

 

STRENGTH:
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pullups + 6 Chin-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – 8 Bench Press 

 

CONDITIONING:
For time:
Row 1000 Meters
20 Handstand Push-Ups
30 Dips

40 Push-Ups

 

 

 

 

Please reload

Please reload

Archive

© 2023 by My site name. Proudly created with Wix.com