Month: January 2018

FRIDAY 1.19.2018 WOD

PART 1: FITNESS Back Squat 5 Sets of 5 Reps – Build in Weight across the sets SPORT Back Squat Set 1 – 8 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 4 reps @ 80% Set 4 – 4 reps @ 85% Set 5-6 – 2 reps @ 90% …
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THURSDAY 1.18.2018 WOD

PART 1: FITNESS/SPORT 100 Strict Press for Time Rx 95/65 *Every time you break you must perform a farmer carry down and back the length of the gym KB 53/35 or DB 50/35* Scaling – choose a weight that you can press for about 10 reps PART 2: 3 RNFT GHD Hip Extensions x 10-15 …
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THURSDAY 1.18.2018 STAMFORD STRONG

Strongman Thursday 6:00 am External oblique opener Hinge Skill Work Back squat 3 sets 5-6 reps @ 50 % of 1 rm 7 min emom TAO (Task Oriented) Anderson squats 4 reps 2 sets with rest between TYQ (Till you quit) Yoke carry max distance straight into harnessed bear crawl max distance 6 min emom …
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WEDNESDAY 1.17.2018 WOD

PART 1 FITNESS/SPORT 9 Min EMOM Min 1: Alt Reverse Lunge w/ KB in Goblet Position x 12-16 reps Min 2: Handstand Hold on Wall or Off Box x 0:15 – 0:30 Sec Min 3: Strict TTB or Knee Raises or Hollow Rocks x 10-12 Reps PART 2: FITNESS 20 Min AMRAP 20 Russian or …
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TUESDAY 1.16.2018 WOD

PART 1 FITNESS/SPORT Every 30 Sec for 4 Min – High Hang Snatch x 1-2 reps Rest Add Weight Every 30 Sec for 4 Min – Mid Thigh Hang Snatch x 1-2 reps Rest Add Weight Every Min for 4 Min – 2 Snatch Lift-Offs + 1 Squat/Power Snatch PART 2 FITNESS Use the same …
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