Month: August 2015

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder Warm-Up with 10# plate Leg Mobility Work WOD Particulars: Strength:  Snatch Pull, Power Snatch – Max, then -20% for 2 Sets 75#, 100#, 120#, 130# 2 Sets @ 100# Power Clean & Jerk – Max, then -20% for 2 Sets 125#, 145#, 155#, 165#, 175#,…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: 100 Calorie Row for Speed: 7:38 Strength:  Hang Clean (Above Knee): (Find 3 Rep Max) 135#, 145#, 155#, 160# 10% = 145# Front Squat: 3RM, -10% 135#, 155#, 185#, 205# 10% – 185# Clean Pulls: 100% 3…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder 10# Plate Warm-Up WOD Particulars: Strength:  Bench Press: Pause on the Chest (3RM, -10% for 3 Reps) 155# x 10 Rep Warm-Up 200#, 220#, 240#, 250# 10% = 230# Push Press: 3 Rep Max, -10% for 3 3 x 125#, 135#, 145#, 155#, 165#, 175#…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Routine Shoulder Warm-Up WOD Particulars: Strength:  Hang Snatch (Above Knee): Find 3 Rep Max, then -10% for 3 Reps 60#, 70#, 80#, 90# 10% = 55# x 3 Reps Back Squats: -10% of 5 Rep Max @ 5 x 5 5 RM @ 235#…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Shoulder Warm-up Leg Mobility Routine WOD Particulars: Strength:  Back Squats: 5RM, -5%, -10% 155#, 185#, 225#, 245#, 265# 5% = 245# 10% = 235# Standing Press: 5RM, -5%, -10% Warm-Up 10 reps @ 37# 100#, 125#, 135#, 140# 5% – 125# 10% – 100# Deadlifts:…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder Warm-Up with 10# plate Leg Mobility Work WOD Particulars: Strength:  Snatch Pull *2, Snatch – Work up to Max, then -20% for 2 Sets 58#, 69#, 79#, 85# 2 Sets @ 63# Clean Pull *2, Clean, Front Squat *2, Jerk – Work to Max, then…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: 100 Calorie Row for Speed: 7:38 Strength:  Hang Clean (Above Knee): (Find 3 Rep Max) 115#, 125#, 137# 5% = 125# 10% = 115# Front Squat: 5RM 137#, 148#, 160# 5% – 145# 10% – 125# Clean…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder 10# Plate Warm-Up WOD Particulars: Strength:  Bench Press: Pause on the Chest (5RM, -5%, -10% for Five Reps) 135# x 10 Rep Warm-Up 185#, 205#, 225# 5% = 215# 10% = 205# Push Press: 5 Rep Max, -5%, -10% for 5 5 x 161# 5%…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Routine Shoulder Warm-Up WOD Particulars: Strength:  Hang Snatch (Above Knee): Find 3 Rep Max, then -5%, -10% for 3 Reps 45#, 55#, 67#, 80# 5% = 67# x 3 Reps 10% = 55# x 3 Reps Back Squats: -10% of 5 Rep Max @…

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Shoulder Warm-up Leg Mobility Routine WOD Particulars: Strength:  Back Squats: 5RM, -5%, -10% 135#, 155#, 185#, 205#, 225#, 250# 5% = 225# 10% = 205# Standing Press: 2″ Pause for 2 Sec 5RM, -5%, -10% Warm-Up 10 reps @ 37# 87#, 110#, 127# 5% –…