by rmartinez | Oct 21, 2020 | WOD Archive, workout of the day
Part A: test your 1 rep max bench press OR 8 sets of 2 reps of bench press, heavy 85-90% Part B: every 90 seconds for 9 minutes 100m sprint (250m row, 600m bike) 10 ghd sit ups /20 regular 10 overhead squats, light 30-40% (or empty bar) you should only be getting 10-20 seconds of rest each round scale reps as needed, the run should always be the same length C. 7 minute...
by rmartinez | Oct 20, 2020 | WOD Archive, workout of the day
A. EMOM for 10 minutes Add weight after each set 2 hang clean pull 1 power clean B. For time 21-15-9 Toes to bar Wall ball (14/20) Rest 5 minutes 21-15-9 Cal on row or skierg Power cleans @ 80% of heaviest complex from part A. C. 7 minute...
by rmartinez | Oct 19, 2020 | WOD Archive, workout of the day
4 pm Special Donation Presentation WOD for SARDOC will be different. A. Every 9 minutes for 36 minutes 10 snatches, light 30% 10 dumbbell/kettlebell deadlifts, heavy 10 goblet squats using 1 dumbbell/kettlebell from the deadlifts 600m run 10 goblet squats 10 dumbbell/kettlebell deadlifts, heavy 10 snatch if you get less than 90 seconds of rest, scale to 8 reps of everything and a 400m run if you get less than 90 seconds of rest after scaling, scale all reps to 6, keep the 400m...
by rmartinez | Oct 18, 2020 | WOD Archive, workout of the day
A. Not for time 100 single unders 100 single- double unders 100 double unders B. 5 rounds of: 3 squat cleans @ 80% 9 ring dips 9 chin ups (under hand pull ups)
by rmartinez | Oct 17, 2020 | WOD Archive, workout of the day
Taylor’s Birthday Workout 3 rounds of: 10 snatches (75/115) 17 calorie row 93 walking lunges 27 power cleans (75/115)
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