by rmartinez | Jan 26, 2018 | WOD Archive, workout of the day
Burpee Challenge: 27/74 Warm up: Coach’es choice +14 wall balls C.- In teams of two, with only one person working at a time: 100 Kettlebell Swings (16/24) 400 Meter Run 100 Thrusters (35/45) 400 Meter Run 100 PullUps 400 Meter Run 100 Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes run at the same...
by rmartinez | Jan 25, 2018 | WOD Archive, workout of the day
Burpee Challenge 26/75 C.- Warm up: Coach’s choice + 15 heavy unbroken wall balls Every 2 minutes, for 14 minutes (7 sets): Back Squat 5 @ 45-55% 5 @ 55-65% 3 @ 65-75% 2 @ 75-85% 2 @ 80-90% 8-10 @ 75-80% 8-10 @ 75-80% at 40 past the hour 3 rounds of: 400 meters run/ 500 meter row 12 Front Squats (135/185) This should be done unbroken or in 2 sets at the most, so scale appropriately. 12 Toes to Bar N.- AMRAP 5 Minutes: 5 Wall Climbs 10 Back Extensions 20 Meter Broad...
by rmartinez | Jan 24, 2018 | WOD Archive, workout of the day
Burpee Challenge: 25/76 Warm up: Coach’s Choice + 14 unbroken heavy wall balls C.- In teams of 2: AMRAP in 10 minutes of: Wall balls (20/30) AMRAP in 10 minutes of: Burpee box jump overs AMRAP in 5 minutes of: Ball slams (20/30) 100 Power snatches (75/115) *40 minute time cap N.- 3 rounds of: Row 300 meters 10 hand stand...
by rmartinez | Jan 23, 2018 | WOD Archive, workout of the day
Burpee Challenge: 24/77 Warn Up: Coach’s choice + 13 heavy unbroken wall balls C.- 5 sets of: 4-5 Unsupported Seated Strict Press (sit on a bench or a box without back support and press the barbell from shoulder to overhead. Pick a weight that you can handle for the 4 or 5 reps) Rest 2 minutes between sets at 40 past the hour: AMRAP in 12 minutes of: 30 Mountain Climbers, total 15 Push Press (75/115) 15 Pullups N.- 10-9-8…1 of: Pushups Situps...
by rmartinez | Jan 22, 2018 | WOD Archive, workout of the day
Burpee Challenge: 23/78 C.- Deadlift 8 @ 50% 6 @ 60% 4 @ 70% 3 @ 80% 3 @ 80% 3 @ 80% Rest 3 minutes between sets. at 40 past the hour 3 rounds of: 50 double unders 12 Deadlifts (BW or 3/4 BW) 21 jumping lunges, prison rules N.- 7K...
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