by rmartinez | May 16, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 12 Wall Balls A. Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets B. AMRAP in 10 Minutes of: 5 Burpee Pull-Ups 10 Kettlebell Snatches, Total (16/24) 20 Wall Ball Shots (14/20) N. 10K...
by rmartinez | May 15, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 13 Wall Balls A. Take 15-20 minutes to work on hand stand holds and hand stand walks B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Push Press (115/75 lbs) N. 10-9-8-7…1 of: Burpees Box...
by rmartinez | May 14, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 14 Wall Balls A. Every 90 seconds, for 6 minutes (4 sets): Power Clean + Jerk @ 50-65% followed by… Every 2 minutes, for 8 minutes (4 sets): Hang Squat Clean + Jerk @ 65-80% followed by… Every 2 minutes, for 8 minutes (4 sets): Squat Clean + Jerk @ 80-95% N. For Time: 50 Calorie row 10 Double Unders 40 Calorie Row 20 Double Unders 30 Calorie Row 30 Double Unders 20 Calorie Row 40 Double Unders 10 Calorie Row 50 Double Unders *Singles X...
by rmartinez | May 13, 2018 | WOD Archive, workout of the day
Warm Up: Coach’s Choice + 15 Wall Balls A. 3 sets of: Deadlift x 6-8 reps @ 70% Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. 3 rounds of: 500 Meter Row 15 Push-ups 25 Kettlebell Swings (16+/24+) N. 5K...
by rmartinez | May 12, 2018 | WOD Archive, workout of the day
In Honor of our own personal Hero ‘MOM” Surprised Mother’s Day Hero...
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