Category: WOD Blog

SUNDAY 4.22.2018 WOD

PART I: WARMUP Chris Hinshaw Track Drills 3 Sets with a Partner 60m Banded Sprint Into Stride Out PART II: CONDITIONING 3 Rounds For Time 400m Run (To Railing and Back) 20 Alternating Dumbbell Snatch 50/35 20 Wall Balls 20/14 PART III: ACCESSORY 3 Rounds 10 – 12 Barbell Roll Outs 8 – 10 Half …
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Warmup: Fun Surprise! Don’t forget if your competing in competition today will be the time to come work on yokes and stones and class will be FREE for competitors and Stamford strong members. Yokes: spend time on establishing a heavy for the day Stones: have fun and play with some rocks! Cool down: Pump Sesh!

SATURDAY 4.21.2018 WOD

PART 1 “CRAZY TRAIN” FITNESS Teams Of 3 (P2 Starts When P1 Starts Farmer Carry, P3 Starts When P2 Starts Farmer Carry…) 10 Min AMRAP 40 DUs Or 2x Singles 5 Dual KB Deadlifts 70/53 Or 53/35 50 Ft Farmer Carry Rest 2 Min 10 Min AMRAP (Break It Up However You See Fit, One …
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FRIDAY 4.20.2018 WOD

PART 1 FITNESS/SPORT Every 2 Min For 10 Min FITNESS – 2 Hang Power Cleans + 2 Clean Lift Offs + 1 Power Clean SPORT – 2 Clean Lift Offs + 1 Power Clean PART 2 “YOU AIN’T SEEN NOTHING YET” – 20 Min AMRAP FITNESS Run 300 M Or Row 500 M* 15 Hang …
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THURSDAY 4.19.2018 WOD

PART 1 “PUMP UP THE JAMS” 4 RNFT 8 R/L Single Arm DB Bench Press 20 Banded Lat Pull-Downs 2 Legless Rope Climbs Or 50 Ft Heavy Rope Pull 4 RNFT 12-20 Incline DB Bench Press 12-20 Barbell Bicep Curls 20 Plate Russian Twist + Press (Rotate,Rotate,Press) Or 21-18-15-12-9-6-3 Cal AB Cal Row 20 Air …
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External oblique opener Bicep opener Shoulder opener Skill Work: Stiff-leg Deadlift 2 sets of 60 seconds, 1 minute rest in between You are shooting for a weight that allows you to go for at least 60 sec. This should be done with weights only AFTER you are efficient at hinging. 7 min AMRAP of: 10 …
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