by rmartinez | Nov 10, 2017 | WOD Archive, workout of the day
Happy Veteran’s Day And a special thank you to all our members who serve or have served in the military C.- Partner Workout In teams of two: 100 calorie row 100 toes to bar 100 wall ball (14/16/20/30) 100 pull ups 800 meter run *You can split the reps anyway you want WL.- Day 3 3-Position Clean – 60%x1x2, 65%x1x2 Power Jerk + Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2 Clean Deadlift – 90%x5x4 Front Squat – 60%x6x2, 65%x5,...
by rmartinez | Nov 9, 2017 | WOD Archive, workout of the day
Schedule ALERT Friday 8AM is cancelled See you at 9AM C.- Inspired by Miriam’s Chest EMOM for 10 minutes Even minutes: 4 deadlift @ 70% Odd minutes: 2.- 1 ring muscle up/ 2 bar muscle ups Rest 3 minutes 4 rounds of: 5 bar facing burpees over the bar 10 ball slams (20/30) 15 Russian kettlebell swings (16/24) N.- 1 mile run carrying a 20 lb slam ball Competition prep: In 2 minutes find a max complex of: 2 hang or squat snatches 1 overhead squat 2 hang or squat...
by rmartinez | Nov 8, 2017 | WOD Archive, workout of the day
Accept our 2018 Challenge You have nothing to loose and all the fitness to gain C.- 5 rounds of: 10 kettlebel thrusters, 5 each arm (16/24) 50 double unders 3 rope climbs WL.- Day 2 Power Clean + Squat Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean) Snatch Balance – 60%x3x4 Push Press – 70%x5x4 Muscle Snatch – 50%x4, 55%x4,...
by rmartinez | Nov 7, 2017 | WOD Archive, workout of the day
Hey Terra Novas, please help us bring a smile to a kid in need. We are collecting new and unwrapped toys that we will be taking to the Wod4Toys4Tots Competition on Saturday, December 2nd Thank you! C.- From Miriam’s Chest 5 rounds of: 5 hang power cleans 5 push press 5 front squats 4 front rack alternating lunges, total The goal is to do each round without setting the bar down, so pick a weight that you can handle, maybe 65/95 N.- For time 1000 meter row 100 situps 1000 meter...
by rmartinez | Nov 6, 2017 | WOD Archive, workout of the day
Accept our 2018 Challenge You won’t regret it C.- From Miriam’s Chest Strict press 5×5 @85% Rest 90 seconds between sets at 40 past the hour 3 Turkish get ups, each arm (pick a kb weight to do it unbroken) 12 pull ups 5 wall walks with 5 pushups at the bottom of each wall walk N.- 5 rounds of: 40 seconds burpees 20 seconds rest 40 seconds box jumps 20 seconds rest 40 seconds burpee box jumps 60 second...
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