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WOD

08 Jan

Posted at 21:34h in WOD
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Warm up: 4 rounds: run 200m, 5x pull ups, 10x thruster (bar) + Mobility Strength: work up to 1 RM Strict Press   W.O.D.: 8 rounds. Every 90 seconds perform the following: 2x clean...

07 Jan

Posted at 21:24h in WOD
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Warm Up: 400m Run, then range of motion drills. Next, perform CF Solent Warm up, then work up to 75% of your 1 RM Front Squat. Strength: Front Squat 10 sets x 3 reps...

06 Jan

Posted at 18:11h in WOD
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Warm up: 3 rounds: 200m Run, 5xhang clean, 5xpush press, 5x jerk+ Mobility Strength: work up to 1 RM clean and jerk, then back it down to 75% and perform 5 singles. W.O.D.:...

03 Jan

Posted at 22:10h in WOD
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Warm Up: 3 Rounds 3x deadlift, 3x power clean, 3x front squat, 3x push press + Mobility and Dynamic Stretching. Strength: Work up to 3 RM OH Squat. WOD: 10 minutes, 1 min on...

02 Jan

Posted at 21:39h in WOD
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Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice. Strength: Back Squat: 3x 65%, 3x 75%, 3+ x 85% *Percentages are taken...

27 Dec

Posted at 21:18h in WOD
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Warm Up: 3 Rounds: 3x deadlift, 3x power clean, 3x front squat, 3x clean, 3x jerk + Mobility Strength: Work up to 5RM Strict Press WOD:   Seven rounds for time of: 3 Deadlifts (60-70 %...

26 Dec

Posted at 21:56h in WOD
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Warm Up: 3 Rounds: Run 200m, 5x pull ups, 10x push ups, 15x air squats, stretch and mobility. Strength: Work up to 5RM Back Squat WOD: Max reps of Overhead squat (50% of 1RM...

20 Dec

Posted at 22:15h in WOD
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Warm Up: 3 Rounds: 200m Run, 5x front squat, 5x push press, 5x thruster, stretch or dynamic movement of your choice + Goats Strength: Work up to 5 RM deadlift. WOD: "Elizabeth" 21-15-9  Clean 60/35 Ring...