by rmartinez | Apr 10, 2019 | WOD Archive, workout of the day
A. Bench Press5 @ 60%5 @ 65%6+ @70%10 Hip extensions after each setB. AMRAP in 12 minutes of:4 Bar Muscle Ups4 Deadlifts (175/255)4 Hand Stand Push Ups
by rmartinez | Apr 9, 2019 | WOD Archive, workout of the day
A. Every 2 minutes, for 16 minutes (8 sets):High Hang + Hang Squat SnatchBuild over the course of the eight setsB. Every 5 minutes, for 25 minutes (5 sets), for times:200 Meter run/250 Row15 Chest to Bar Pull Ups10 Overhead Squats...
by rmartinez | Apr 8, 2019 | WOD Archive, workout of the day
A. Back Squat5 @ 60%5 @ 65%6+ @ 70%10 GHD Sit Ups after each setB. 3 Rounds of:400 Meter Run21 Push Press (55/75)15 Burpees9 Toe to Bar-Pull Up complex (High Knee-Jumping Pull Up)
by rmartinez | Apr 7, 2019 | WOD Archive, workout of the day
A. Every 2 minutes, for 12 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents Station 2 – Freestanding Handstand Hold Work Station 3 – 8 Bulgarian Split Squats, each leg (no weight, focus on range of motion) B. 3 rounds of: 20 Walking Lunges, each leg 30 Wall Balls (14/20) 40 Double...
by rmartinez | Apr 6, 2019 | WOD Archive, workout of the day
“Palmer”5 Rounds for Time2 Deadlifts (160/105 kg) (352/231)3 Ring Muscle-Ups10 Pull-Ups15 Box Jumps (24/20 in) From Australian Hero Games, this Hero WOD is dedicated to PTE Scott Palmer who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June...
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