Friday August 17, 2018 by Dawn Marie | August 17, 2018 | WOD | 0 comments

WOD
30-20-10-20-30

Wall Balls

3X's  Double Unders afetr each set

 

Cash Out:

3 Rounds

ME Strict Pull Ups

25 Bandy Pull Aparts

Then…

2 minutes each leg Pigeon Stretch

 

Thursday August 16, 2018 by Dawn Marie | August 16, 2018 | WOD | 0 comments

 

Skill / Strength:

Alternating Tabata

Superman Hold

Flutter Kicks

 

WOD

800m Run

400m Plate Carry (45#/ 25#)

200m Farmers Carry (50#/35#)

400m Plate Carry (45#/ 25#)

800m Run

 

Wednesday August 15, 2018 by Dawn Marie | August 15, 2018 | WOD | 0 comments

 

WOD:

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Done every 5 minutes

 

Tuesday August 14, 2018 by Dawn Marie | August 14, 2018 | WOD | 0 comments

WOD:
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest 2 Bar Pull Ups
 
rest 4 minutes

 

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

 

rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Monday August 13, 2018 by Dawn Marie | August 13, 2018 | WOD | 0 comments

Skill Strength:

5 minute AMRAP

Handstand Push Ups

 

AMRAP 12:

12 Box Jump Overs

6/6 DB Shoulder 2 Overhead (50#/ 35#)

12 V- Ups

Saturday August 11, 2018 by Dawn Marie | August 11, 2018 | WOD | 0 comments

 

Team WOD– 3 athletes

Short Loop Sled Push (75#/ 50#)

100 Pull-ups

100 KB Lunges (32kg / 24kg)

2 mile/3200m Run

100 Kettlebell Swings

100 Push-ups

Short Loop Sled Push

 

Friday August 10, 2018 by Dawn Marie | August 10, 2018 | WOD | 0 comments

WOD:

10 1-minute rounds of:

25 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

 

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