by rmartinez | Apr 26, 2024 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 total single kb/db clean and lunge 15 ghd sit ups/25 abmat sit ups B. Partner up 10-1 of: Box jumps Kettlebell Swings
by rmartinez | Apr 25, 2024 | WOD Archive, workout of the day
Part A: 1.5 mile run (3000m row/ski, 7200m bike) Part B: every 1.5 minutes for 6 minutes 20-30 hamstring curls Part C: 21-15-9 chest to bars power cleans 45-55%
by rmartinez | Apr 24, 2024 | WOD Archive, workout of the day
A. 3 rounds NFT of: 30 second battle rope 45 second hand stand hold 60 second plank 75 second wall sit B. Amrap 22 minutes 10 push ups 10 total single arm db/kb jerks, medium heavy (25/40) 10 knees to elbows 300m run (375m row/ski, 900m bike)...
by rmartinez | Apr 23, 2024 | WOD Archive, workout of the day
A. 10 to 15 minutes to find a heavy clean and jerk. B. Max reps or calories in 4 minutes on each station 1. Clean and jerks (50-55% of today’s heavy) 2. Calorie Row, ski or bike 3. Burpees. No rest between exercises. C. 3 sets of 10 barbell roll outs or 10 ghd sit ups ...
by rmartinez | Apr 22, 2024 | WOD Archive, workout of the day
Part A: every 1.5 minutes for 7.5 minutes 6 front squats 70-75% Part B: 2 rounds, 17 minute cap 15 strict pull ups 60 kb swings, light (12/16) 100 mountain climbers
by rmartinez | Apr 21, 2024 | WOD Archive, workout of the day
Part A: every minute for 7 minutes 2 bench press 80-85% Part B: every minute for 10 minutes 4 total single leg kb/db deadlifts, heavy (2x 16/24) 4 kb/db deadlifts do both of the single legs and the regular deadlifts every minute Part C: amrap 9 minutes 7 pull ups 35 double unders or 70 single...
by rmartinez | Apr 20, 2024 | WOD Archive, workout of the day
“MATT” 2 Rounds for Time: 40 Wall Ball Goblet Squats 40 Burpee Over Wall Ball 24 Wall BallS 50 FT Bear Crawl pushing Wall Ball
by rmartinez | Apr 19, 2024 | WOD Archive, workout of the day
A. Partner Tabata (alternating movements) 1. Battle rope & v- ups 2. Bike & skierg 3. Wall balls & toes to bars 4. Burpees & double or single unders 5. Box jumps & dumbbell push press (2x 15/20/25/30) B. Partner AMRAP in 12 minutes of: 1 rope climb, 4 strict pull ups or 7 ring rows 5 deadlifts (145/205) While one parter does the round, second partner holds the plank position. ...
by rmartinez | Apr 18, 2024 | WOD Archive, workout of the day
Part A: find 1 rep max power snatch and/or power clean Part B: 20 minute cap 5 rounds 12 sit ups 24ft handstand walk or 4 wall walks 12 box jumps rest 2 minutes 5 rounds 5 handstand push ups 5 burpees 20 weighted russian twists...
by rmartinez | Apr 17, 2024 | WOD Archive, workout of the day
Part A: every minute for 10 minutes 2-4 chin ups Part B: every 1.5 minutes for 9 minutes 8-10 back squats 50-60% Part C: 7 rounds, 9 minute cap 7 deadlifts 45-55% 21 double unders or 42 singles
Recent Comments