by rmartinez | Sep 20, 2018 | WOD Archive, workout of the day
A. Strict Press 5 reps @ 65% of the 90% of your 1 RM 5 reps @ 75% Max reps @ 85% (Must be at least 6 reps) B. AMRAP in 5 minutes of: 10 Push Press (75/115) 15 Kettlebell Swings (16/24) Rest 2 minutes, and then… AMRAP in 5 minutes of: 10 Toes to Bar 10 Box Jumps (20/24) N. AMRAP in 5 minutes of: 10 Dumbbell Push Press 15 Kettlebell Swings Rest 2 minutes, and then… AMRAP in 5 minutes of: 5 High Knees 10 Box Step-Ups with Dumbbells Bonus: Take 15 minutes to build to a heavy...
by rmartinez | Sep 19, 2018 | WOD Archive, workout of the day
A. Deadlift 5 reps @ 65% of the 90% of your 1 RM 5 reps @ 75% Max reps @ 85% (Must be at least 6 reps) B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans (95/135) 6 Push-Ups 9 Air Squats Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. N. 5K Run Bonus: Take 20 minutes to build to today’s 1-RM Clean &...
by rmartinez | Sep 18, 2018 | WOD Archive, workout of the day
A. Every 2 minutes, for 20 minutes (10 sets): Power Clean + Front Squat + Jerk Build over the course of the 10 sets to something heavy for the day. B. 3 sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between sets N. Same Bonus: 5K...
by rmartinez | Sep 17, 2018 | WOD Archive, workout of the day
A. Bench Press 5 reps @ 65% of the 90% of your 1 RM 5 reps @ 75% Max reps @ 85% (Must be at least 6 reps) B. 4 rounds of: 400 Meter Run 10 Deadlifts (125/185) 4 Muscle Ups/ 5 Strict Pull Ups + 5 Dips N. 4 rounds of 400 Meter Run 10 Sumo Deadlift High Pull 5 Burpees Bonus: EMOM for 10 minutes: Handstand Walk x 6 to 12...
by rmartinez | Sep 16, 2018 | WOD Archive, workout of the day
A. Back Squat 5 reps @ 65% of the 90% of your 1 RM 5 reps @ 75% Max reps @ 85% (Must be at least 6 reps) B. “Fran” 21-15-9 of: Thrusters (65/95) Pull Ups N. 21-15-9 of: Wall Balls Jumping Pull Ups Bonus: Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch Followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @...
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