Category: WOD Blog
THURSDAY 12.13.2018 WOD
WARM-UP 2 Min Bike/Row 2 RNFT 10 R/L Single Arm Ring Row 5 R/L Wall Kick Ups 20 Psoas March Coaches KB Flow Drill PART 1 3 RDS 30 Barbell Yate Rows 95/55 20 Neutral Grip DB Floor Press 50/20 10 Sumo Deadlift Dimmels 185/125 Into… 3 RDS 10 R/L DB Curls In Bulgarian Squat …
read more
THURSDAY 12.13.2018 STAMFORD STRONG
Pec/oblique activation 400 m kB farmer carry Hinge work 10 min emom Snatch grip deadlifts x 3-5 reps No rest 10 min emom conventional deadlift x 3-5 reps No rest 5 min emom conventional deadlift x 8 reps 4 sets Yates rows x 5 reps 5 weighted push-ups
WEDNESDAY 12.12.2018 WOD
WARM-UP 2 Min Bike/Row 8 Min AMRAP 100M Strapless Row 2 R/L Half Kneeling Windmills 6 R/L Floor Rows 20 Elevated Banded Glute Bridge PART 1 “THE THREE CABALLEROS” 2 RDS (Team Of Three, Each Athlete Starts At Different Station) 4 Min AMRAP 21 Box Jump Overs 6 Lucifer Lunges 50/35 Rest 2 Min 4 …
read more
TUESDAY 12.11.2018 WOD
WARM-UP 2 Min Bike/Row 2 RNFT 15 Wide Banded Lat Pull-Down 12 Alt Reverse Lunges 9 Tempo Push-Ups (Elevate The Feet If Possible) 2 RNFT 3 Snatch Rows 3 Snatch Pulls 3 Power Snatches 3 OHS 2 RNFT 3 Segmented Snatch Deadlifts 3 Pause Snatches Below The Knee 3 Power Snatches PART 1 5 Min …
read more
MONDAY 12.10.2018 WOD
WARM-UP 2 Min Bike/Row Hip Mobility 8 Min AMRAP (W/ A Partner, Start On Different Stations) 10 Med Ball Tall Toss 15 Hollow Kettle Bell Floor Press 20 1-1 Cross Body Knee Raise :30 Sec AB PART 1 4-5 RNFT 6 Dual DB Goblet Squat @ 5311 (Add A Band Above The Knees) 8-10 R/L …
read more
SUNDAY 12.9.2018 WOD
WARMUP: General Movement Flow & Mobility PART I: CONDITIONING Intervals, Every 3 Minutes For 18 Minutes Complete 10 Cal Bike or Row 2 Bear Complex (Climbing) Rest 3 Minutes 7 Minute AMRAP Reverse Barbell Back Rack Reverse Lunge Rest 3 Minutes For Time: 100 Kettlebell Swings or OLYMPIC WOD PART I: 10 Minutes to find …
read more
