08 Apr

Posted at 18:00h in WOD
1 Like

E2M x 5 5 Back Squats @ 70% or increase 2-5% from last week if you got 10 reps on your last set *Max reps, up to 10 on last set   WOD: “KAREN” 150 Wall Ball 20/14   Accessory work: 3-4 “Compound sets”: 10 Banded BB Glute bridge/Hip Thrusts 10 Banded Clams (each side) 20 Banded...

04 Apr

Posted at 20:00h in WOD
3 Likes

5 Rounds: 1 minute of max Double unders 1 minute Rest *Double under practice with built in rest   ~ 5 minutes Rest   2 Rounds for time: 400m Run 25 Pull ups 400m Run 50 Sit ups   Accessory work: 3-4 x Supersets of: 8-12 Bench Press 8-12 BB/Pendley Row   7pm Oly = C&J...

03 Apr

Posted at 20:00h in WOD
2 Likes

*Nothing difficult; just mental.  Stay moving and push through each 5 minute AMRAP. :5 AMRAP Burpees :2 Rest :5 AMRAP Walking Lunges :2 Rest :5 AMRAP Turkish Get ups 40/25 :2 Rest :5 AMRAP Calorie Row   Accessory work:   3-4 x Supersets of: 50m Farmers Carry 10-12 BB Curls...

02 Apr

Posted at 20:00h in WOD
1 Like

E2M x 5 Half Kneeling KB Press 10L+10R *Stay on the light side, stay smooth and in control throughout For Time: 40 Box Jumps (Step downs) 20 Ring Dips 1 Rope Climb 30 Box Jumps 15 Ring Dips 2 Rope Climbs 20 Box Jumps 10 Ring Dips 3 Rope Climbs   Accessory work: Crossover Symmetry   7pm Oly: Snatch...

01 Apr

Posted at 17:09h in WOD
2 Likes

E2M x 5 5 Back Squats @ 70% *Max reps, up to 10 on last set   :12 AMRAP 10 Alternating Pistols 10 Russian KB Swings 53/35 10 V-ups   *This is a great workout to practice your pistols, so slow down and challenge the movement.  KB swings should be light enough to do...

27 Mar

Posted at 20:00h in WOD
2 Likes

E2M x 5 5 Front Squats @ 70% of 1RM *Max reps, up to 10 on last set   :10 AMRAP 12 Deadlifts 9 Hang Power Cleans 6 Push jerks RX = 155/105   *The goal is to complete a minimum of 3 rounds with good form.  Some can get 6+ rounds RX. Scale appropriately.   Accessory...