by rmartinez | Jan 21, 2021 | WOD Archive, workout of the day
A. Take 10-15 minutes to find a heavy bench press for the day B. Buy in: 10 bench press @50 % of today’s heavy rep Then 5 rounds of: 10 box jumps (20/24) 10 goblet squats ( 16/24) 10 kettlebell swings (16/24) Cash out: 10 bench press @ 50% of today’s heavy rep C. 7 minute...
by rmartinez | Jan 20, 2021 | WOD Archive, workout of the day
A. 5 sets of the following barbell complex: 1 squat clean + 1 front squat + 1 push press + 1 split or power jerk Add weight after each set B. For time 100 pull ups/125 ring rows 5 wall balls every time you break a set of pull ups or ring rows C. 7 minute...
by rmartinez | Jan 19, 2021 | WOD Archive, workout of the day
A. With an empty barbell 5 sets of the following complex: 2x Snatch pull (mid shin to knee) 2x hang power snatches 2x overhead squats 2x hang squat snatches B. EMOM for 24 minutes Minute 1. 8-10 Overhead squats (65/95) Minute 2. 15 hand release push ups Minute 3. 30 over the bar jumps (Back and forth =1) C. 7 minute...
by rmartinez | Jan 18, 2021 | WOD Archive, workout of the day
A. For time 800 meter row or ski/ 2400 meter bike Then 21-15-9 of: Power cleans (75/115) Toes to bar Then 800 meter row or ski /2400 meter bike Then 21-15-9 of: Double dumbbell or kettlebell jerks (25/35) (12/16) Single unders x 10 Then 800 meter row or ski/ 2400 meter bike B. 7 minute...
by rmartinez | Jan 17, 2021 | WOD Archive, workout of the day
A. 3 rounds NFT of: 5-7 strict pull ups 5-7 strict toes to bar 5 glute ham raise or 10 hamstring curls B. E5MOM for 20 minutes (4 rounds) 20 alternating dumbell snatches (35/50) 40 air squats 20 cal. Row/18 cal. Skierg /14 cal. bike C. 7 minute...
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