Saturday June 9, 2018 by Dawn Marie | June 9, 2018 | WOD | 0 comments

WOD:

800m Run

15 Hang Power Snatches (115#/ 80#)

30 Toes 2 Bar

400m Run

30 Toes 2 Bar

15 Hang Power Snatches

800 Meter Run

 

Friday June 8, 2018 by Dawn Marie | June 8, 2018 | WOD | 0 comments

Skill / Strength:

4 Sets of 8 Repetitions

* One Set of Strict Pull Ups after each Round

 

WOD:

3 Rounds:

25 Wallballs (20/14)

15 Box Jump Overs

10 Dumbbell Hang Clean and Jerks, left side (50/35)

10 Dumbbell Hang Clean and Jerks, right side (50/35)

 

Thursday June 7 , 2018 by Dawn Marie | June 7, 2018 | WOD | 0 comments

WOD:

2 Rounds:

Of

In 6 Minutes Complete

500m Row

400m Run

Then AMRAP

Hand Stand Push-ups (or any other Pushing Gymnastic)

Rest 2 minutes

Then…

In 6 Minutes Complete

500m Row

400m Run

Then AMRAP

Push-up

Rest 2 minutes

Chest 2 Bar Pull Ups (or any other Pulling Gymnastic)

 

Wednesday June 6, 2018 by Dawn Marie | June 6, 2018 | WOD | 0 comments

Strength 1

PUSH PRESS

4 Sets of 6 Reps:

65% of 1RM Push Press

 

 

Strength 1

SQUATTING

Part A – Back Squat

3 Sets of 10 Reps
Second week of a micro-progression, building in higher volume squat efforts. Adding 3% to last week’s 3×10 (which was completed at 70%). Rest as needed between sets, but aim to keep it at or below 3:00 between.

 

BODY ARMOR

3 Giant Sets:

8/8 Single Arm Dumbbell Strict Presses

32 Seated Low Banded Rows (Video)
Rest 1:30 between sets.

Tuesday June 5, 2018 by Dawn Marie | June 5, 2018 | WOD | 0 comments

WOD

50 Sit-Ups, 100 Double Unders, 10 Deadlifts 

40 Sit-Ups, 80 Double Unders, 8 Deadlifts

30 Sit-Ups, 60 Double Unders, 6 Deadlifts

20 Sit-Ups, 40 Double Unders, 4 Deadlifts

10 Sit-Ups, 20 Double Unders, 2 Deadlifts

(225/155)

 

Cash Out:

Focus Work 

Muscle Ups

 

Monday, June 4, 2018 by Dawn Marie | June 4, 2018 | WOD | 0 comments

Skill  / Strength

E2MOM10

2- Position Snatch

-Hang

-Floor

Climbing in weight

 

WOD (15 mins)

3 Rounds

10 Overhead Squats (135,95)

15 Barfacing Burpees

 

Saturday June 2, 2018 by Dawn Marie | June 2, 2018 | WOD | 0 comments

Don't let the WOD defeat you...just show up and trust that it will all be okay.

 

WOD (45 min cap)

“Triple 3”

For time:

3,000-m r  Row

300 double-unders

3-mile run

 

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