by rmartinez | Apr 15, 2018 | WOD Archive, workout of the day
Schedule ALERT This week Yoga will be on Tuesday, April 17th @ 6 PM Warm Up: Coach’s Choice + 15 Wall Balls C. Every 90 seconds, for 9 minutes (6 sets): 1 x Muscle Snatch (build over the 6 sets to something heavy for today) at 25 past the hour Every 90 seconds, for 12 minutes (8 sets): 1 x Hang Squat Snatch + 1 x Squat Snatch Loading per set: *Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch *Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch *Sets 5-6 – 85% *Sets 7-8 – 90% at 40 past the hour 3 Rounds of: 400 Meter Run 30 Kettlebell Swings (16+/24+) 20 Chest to Bar Pull Ups 10 Burpee Box Jumps...
by rmartinez | Apr 14, 2018 | WOD Archive, workout of the day
“Brehm” For Time 10 Rope climbs 20 Back squat (155/225 pounds) 30 Handstand push-ups 40 Calories on the row U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura...
by rmartinez | Apr 13, 2018 | WOD Archive, workout of the day
Warm up: Coach’s Choice + 15 Wall Balls “Fight Gone Bad” Style Three Rounds of: 1 Minute of Ball Slams (20/30) 1 Minute of Kettlebell SDHP (16/24) 1 Minute of Knees to Elbow 1 Minute of Thrusters (35/45) 1 Minute of Back Rack Box Step Ups (35/45) 1 Minute of Rest * Score is Total...
by rmartinez | Apr 12, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 14 Wall Balls C. Take 15 minutes and build to today’s 1-RM Power Clean at 40 past the hour For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball (14/20) 30 Kettlebell Swings (16/24) 30 Push Press (55/75) 30 Hand Power Snatches (55/75) N. Sled Push 6 x 50...
by rmartinez | Apr 11, 2018 | WOD Archive, workout of the day
Warn up: Coach’s Choice + 13 Wall Balls C. Three sets of: 20 Front Rack Forward Lunges, total (55/75) Rest 60 seconds at 35 past the hour AMRAP 5 in minutes of: 10 Double-Unders/ 30 Singles 10 Air Squats Rest 60 seconds, and then… AMRAP in 5 minutes of: 5 Pull Ups 10 Hand Release Push Ups Rest 60 seconds, and then… AMRAP in 5 minutes of: 10 Leg Raise (from floor) 10 Sit Ups N. “Murph Prep” E5MOM for 15 minutes (3 sets) 400 meter run...
Recent Comments