by rmartinez | Dec 5, 2019 | WOD Archive, workout of the day
A. 6×1 snatch balance and 2 oh squats Build to a heavy set (add wt each round) B. 6×1 snatch high pull @ 110% of 1rm snatch Rest at least 1 min between rounds C. 8 min AMRAP 1 squat snatch ~75% 1 ring mu 20 double unders After each complete round, add 1 rep to squat snatch and...
by rmartinez | Dec 4, 2019 | WOD Archive, workout of the day
A. 12 min E2MOM 2-3 Pause back squats 2 sec pause at bottom, 2 sec pause halfway up Build up from 50% B. For time: 2 rounds: 15 front squats (105/85) 30 kb swings 45 air squats 3min rest then 2 rounds: 15 back squats 30 wall balls 45 ab mat sit...
by rmartinez | Dec 3, 2019 | WOD Archive, workout of the day
A. For time: 100 ghd sit ups ( med ball v-ups only mod) When you break 15/12 cal row B. Pistol skill work (15 min) 5min of ankle and hip mobility Front rack box pistol, goblet box pistol, weighted pistol C. 5min amrap Ascending ladder starting at 1, Pistols Plate ground to overhead...
by rmartinez | Dec 2, 2019 | WOD Archive, workout of the day
A. Core 2 rounds all tempo (3sec up, 3 sec down) 5 rower pike up 1 arm bent over row (5 per arm) Iso strict press (5 per arm) B. Tabata 4 min each movement (20sec on/ 10 sec off) Double unders Kb up downs Row sprint cal Kb thrusters Bike...
by rmartinez | Dec 1, 2019 | WOD Archive, workout of the day
A. Front squats 5-3-1+ 70-80-90% Super set with 15 box hamstring curls B. Nasty Girls 3 rounds for time: 50 air squats 7 bar muscle ups 10 hang power cleans (135/95)
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