Tag Archives: Friday

WOD 10/13/17

Friday 10/13/17 Warm Up 2 Rounds 30s Each Movement Perfect Goblet Squats Wall Sit Deadbugs Ring Row/Pull Up A. Sumo Deadlift 5 x 5 Climbing. Rest 2 min 40s RKC Plank Before each set B. For Time 40-30-20-10 KBS at 70/53 200m Suitcase Carry after each set

WOD 10/6/17

Friday 10/6/17 Warm Up 2 Rounds 30s Each Movement Perfect Goblet Squats Wall Sit Deadbugs Ring Row/Pull Up A. Conventional Deadlift 5 x 5 Climbing. Rest 2 min 30s RKC Plank Before each set B. For Time 15-12-9-6-3 Power Clean (115/75) GHDSU or Abmat Situps

WOD 9/22/17

Friday 9/22/17 Warm Up 30s Each Movement Walking Lunge Monster Walk No Push Up Burpee Plank with Reach Deadlift Heavy Single for the day For Time 15-12-9 Power Clean (115/75) Bar Facing Burpee

WOD 9/15/17

Friday, Week 4/Block 4 Strength Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago. Conditioning “Oceanside” 4 RFT: 15 Box Jumps Step Down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups L3: (Regular Pull-ups) L2: (20, 15) (14, 10) (Jumping Pull Ups) L1: (20, 15) (10, 8) (Ring […]

WOD 9/8/17

Friday, Week 3/Block 4 Strength Back Squat: Work up to 85-90% for a 2-3 reps. Rest 2-3:00 – Reset on each rep – Beginners: Perform sets of 3 adding weight as long as possible. – Perform 6-7 sets. This should NOT be a max today. – Compare to Back Squat Wave performed on Month 1. Conditioning […]

WOD 9/1/17

Friday, Week 2/Block 4 Strength 1) Wide Stance Box Squat: 8 x 3 @60%, every 60s. *We will performing this again on Week 4. 2) Spend 10:00 getting warm for “Jackie” Conditioning “Jackie” For time: Row 1k 50 Thrusters (45) 30 Pull-ups L2: (35, 25) (Jumping Pull-Ups) L1: (25, 15) (Ring Rows) – Alt. Scaling Options: […]

WOD 8/25/17

Friday, Week 1/Block 4 Glute Activation: X-Band Walks: Accumulate 2:00 – Try not to stop for the entire 2:00 Strength 1 Squat Clean + Jerk: Every 90s x 6 sets: – Start at 60% and add weight each round – Goal is to end around 90% of 1RM and beat last weeks last weight 5-10#’s […]

WOD 8/18/17

Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]

WOD 8/11/17

Friday, Week 3/Block 3 Strength 1) Wide Stance Box Squat: 7 x 3 @60-70%, every 60s. – use 13-15″” Box. – +5% from last week – Ensure each set is done explosively + you are sitting back on the box – This % is of your 1RM Back Squat. 2) Deadlift Warm up: Work up […]