by rmartinez | Oct 12, 2018 | WOD Archive, workout of the day
In teams of two, AMRAP in 20 minutes of: 400 Meter Run 20 Power Snatches (65/95) 20 Knees to Elbow *Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s...
by rmartinez | Oct 11, 2018 | WOD Archive, workout of the day
A. Strict Press (De-load) 5 @ 40% 5 @ 50% 5 @ 60% *20 total dumbbell or kb walking lunges + max set of strict pull ups after each strict press set B. Six sets for max reps of: 30 Seconds of Thrusters (65/95) Rest 30 seconds 30 Seconds of Box Jump-Overs (20/24) Rest 30 seconds Score is total number of reps, so count up all the way Ninja: E2MOM, for 12 minutes (6 sets): 15/10 Calories of Assault Bike/Row 10 Dumbbell Thrusters Bonus: Take 15-20 minutes to build to a heavy...
by rmartinez | Oct 10, 2018 | WOD Archive, workout of the day
A. Deadlift (De-load) 5 @ 40% 5 @ 50% 5 @ 60% *25 feet hand stand walk or 5 wall walks after each deadlift set B. Vicki’s Birthday workout: 9 Rounds of: 5 Deadlifts 19 Sit Ups 5 Front Squats 9 Box Jumps *E2MOM 1 Bar Muscle Up/ 3 Strict Pull Ups (Start Workout with the Bar Muscle Up or the 3 Pull Ups Bonus: 800 Meter Run 1000 Meter Row 800 Meter...
by rmartinez | Oct 9, 2018 | WOD Archive, workout of the day
A. NOT FOR TIME: 15-12-9 Power Cleans (135/185) (Scale down accordingly) Handstand Push-Ups (Strict, if you have it) B. E2MOM, for 12 minutes (3 sets of each): Station 1 – Dumbbell/KB Z-Press x 8 reps (keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent) Station 2 – Strict Toes to Bar x 8-10 reps (if you cannot perform with straight legs, try them from a tucked position) Ninja: Same, but do v-ups instead of toe to bar Bonus: Every 2 minutes, for 24 minutes (12 sets): Split Jerk *Sets 1-3 = 2 reps @ 70-80% *Sets 4-6 = 2 reps @ 80-90% *Sets 7-9 = 1 rep @ 90% *Sets 10-12 = 1 rep @...
by rmartinez | Oct 8, 2018 | WOD Archive, workout of the day
A. Bench Press (De-load) 5 @ 40% 5 @ 50 5 @ 60 *10 bicep curls each arm + 10 hanging knee raise after each bench press set B. Four sets of: 400 Meter Run 20 Kettlebell Swings (16/24) 20 Wall Balls (14/20) Rest 4 minutes *This means SPRINT Ninja: Four sets of: 400 Meter run 15 Kettlebell Swings 15 Wall Balls Rest 4 minutes Bonus: Every 2 minutes, for 16 minutes (8 sets) of: 2 Clean Lift-Offs + Clean Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then...
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