Tag Archives: Wednesday

WOD 8/16/17

Wednesday, Week 4/Block 3 Strength 1) Floor Press: Work up a 1RM. Rest 2:00 *Compare to close grip bench press max from month 1 as these numbers should be close. *Use a spotter. 2) DB or KB Hammer Curls: 3 x 10. Rest 60s. Conditioning “Double Jump” 5 RFT: 50 DU’s 20 KBS (53, 35) 10 Burpee […]

WOD 8/9/17

Wednesday, Week 3/Block 3 Warm-up 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Strength EMOM 9: 2 Split Jerks @80% (from rack) – +5% from […]

WOD 8/2/17

Wednesday, Week 2/Block 3 Strength EMOM 12: ODD Minutes: 2 Split Jerks or 2 Push Jerk @75% EVEN Minutes: 15-20s Hollow Hold Conditioning 5 RFT: 12 T2B 9 Hang Power Cleans (155, 105) 6 S20H (155, 105) L3: (115, 75) L2: (Knee Lifts) (95, 65) L1: (Sit-ups) (55, 25) 10:00 Cap Extra Credit 1a) DB Hammer […]

WOD 7/26/17

Wednesday, Week 1/Block 3 Conditioning “Bull” with a partner: 2 RFT: 200 Double Unders 50 Overhead Squats (135, 95) 50 Pull-ups Run 1 Mile *One person works. Split as needed. L3: (115, 75) L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups) L1: (Single Unders) (95, 65 Front Squats) (Ring Rows) Extra Credit 100 […]

WOD 7/19/17

Wednesday, Week 4/Block 2 ***If you plan to climb rope today make sure to wear pants of long socks to avoid rope burn! Movement/Skill Prep 1) Rope Climb Technique – J Technique 2) HSPU Scaling/Technique” C) Strength, 20:00 1a) Handstand Push-up: 4 x 5-7. Rest 90s. – Adv: Strict or Deficit – Int: Shoulder Press: 5 […]

WOD 7/12/17

Wednesday, Week 3/Block 2 Strength Push Press: Work up to a challenging set of 3. Rest 2:00 – Adv: Work up to 85-90% for a triple. – Beginner: 6 x 4-5 adding weight if form permits. Conditioning “Oldschool” For time: 40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders L3: (45, 25) L2: […]

Workout of the Day | 6/21/17

Wednesday 6/21/17, Week 4/Block 1 A) Mobility 3 Way Banded Shoulder/Lat Stretch + 20 Alt. DB Curls to Warm-up Biceps B) Strength EMOM 15: Minute 1: 3-5 Strict Pull-ups Minute 2: 5-8 Close Grip Push-ups Minute 3: 20 Russian Twists D) Conditioning 5 Rounds of: 12 Lateral Burpees over the Bar 12 Push Press (115, […]