by rmartinez | Apr 20, 2018 | WOD Archive, workout of the day
Dress warm!!! In teams of two, complete the following for time: 300 Wall Balls (14/20) 4000 Meter Run (400 meter mark x 10, or 800 meter mark x 5) 5000 Meter Row Teams get one rower and one ball, but may partition the work however they would like . . . and both should be working at all...
by rmartinez | Apr 19, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 11 Wall Balls C. 3 sets of: 10 Bench Press @ 80-85 % of 1 RM Rest 60 seconds Max Set of Strict Pull Ups Rest 60 seconds at 40 past the hour: 50 Push Ups 400 Meter Run 30 Ball Slams (20/30) 400 Meter Run 50 Push Ups 400 Meter Run 30 Ball Slams (20/30) 400 Meter Run N. For time: 10-9-8-7….1 of: GHD Sit Ups Air...
by rmartinez | Apr 18, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 12 Wall Balls C. Take 15 minutes to build to today’s 1-RM Power Snatch at 35 past the hour EMOM for 20 minutes Even minutes: Row Sprint for 30 seconds Odd minutes: 3 Power Snatch or Squat Snatch @ 75-80% of today’s 1-RM N. 400 meter walking...
by rmartinez | Apr 17, 2018 | WOD Archive, workout of the day
Schedule ALERT No Yoga Tonight Warm Up: Coach’s Choice + 13 Wall Balls C. Four sets of: 20 Total Front-Racked Alternating Reverse Lunges @ 30-35% 1 RM Front Squat Rest 60 seconds 10 L-Seated Dumbbell or KB Presses Rest 60 seconds at 40 past the hour 4 Rounds of: 10 Toes to Bar 20 Kettlebell Snatches, Total (16/24) 400 Meter Run N.- AMRAP in 10 minutes of: 1-2-3-4….. of: Burpees Air...
by rmartinez | Apr 16, 2018 | WOD Archive, workout of the day
Schedule ALERT Yoga Tonight @ 6PM Wednesday’s Yoga is Cancelled Warm Up: Coach’s Choice + 14 Wall Balls C. Every 2 minutes, for 10 minutes (5 sets): Back Squat 6 reps @ 65% 4 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85% Rest 3 minutes, and then… One set of: Back Squat x the same number of reps achieved for max reps with 75% at 40 past the hour 4 Rounds of: 6 Squat Cleans @ 75% of 1-RM 25 Wall Ball Shots (14/20) 50 Double unders/100 Singles N.- 100 Sit...
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