Friday April 5, 2019 by Dawn Marie | April 5, 2019 | WOD | 0 comments

COMP / SPORT / FITNESS

STRENGTH:

Front Squat 1RM

 

WOD:

21 - 15 - 9

Front Squats @ 55% of 1RM

100 Double Unders or 150 Single Unders after each set

 

Cash Out:

Mash your calves with your barbell!!!

Thursday April 4, 2019 by Dawn Marie | April 4, 2019 | WOD | 0 comments

COMP / SPORT / FITNESS

WOD:

3 Rounds

800m Run or 1000m Row

30 Kettlebell Swings (normal weight)

30 Push Ups

 

Cash Out:

3  Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

OR

Focus work on gymnsatic skill of choice

 

Wednesday April 3, 2019 by Dawn Marie | April 3, 2019 | WOD | 0 comments

STRENGTH 1:

Deadlift 1RM

 

STRENGTH 2:

3 Giant Sets:

16 Dumbbell Front Rack Reverse Lunges

100m Farmers Carry

32 Sit Ups

 

Tuesday April 2, 2019 by Dawn Marie | April 2, 2019 | WOD | 0 comments

COMP

SKILL / STRENGTH:

Overhead Squat 1 RM

Into…

Snatch Balances

3,3,3,

 

WOD:

21- 15 - 9 

Squat Snatches

Chest 2 Bar Pull Ups

(95# / 65#)

SPORT

SKILL / STRENGTH:

Overhead Squat 1 RM

Into…

Snatch Balances

3,3,3,

 

WOD:

21- 15 - 9 

Snatches @ 65% of 1 RM

Jumping Chest 2 Bar Pull Ups

SKILL / STRENGTH:

5 x 5 Overhead Squats with Empty Bar or PVC

- 3 Squat Therapy Squats after each set

 

WOD:

21- 15 - 9 

Kettlebell Swings

Goblet Squats

Jumping Chest 2 Bar Pull Ups

 

 

April 1, 2019 by Dawn Marie | April 1, 2019 | WOD | 0 comments

STRENGTH:

Back Squat 1RM

 

WOD:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean

Lateral Burpees Over Bar

 

Comp: (135#/ 95#)

Sport: (115# / 80 #)

Fitness: (75# / 55#)

Saturday March 30, 2019 by Dawn Marie | March 30, 2019 | WOD | 0 comments

Comp, Sport & Ftiness

WOD:

Sword Fights

Teams of 4 Go Head to Head 

3 Rounds:

Team A:  300m Sled Push

Team B: Calorie Row

Then..

Team B:  300m Sled Push

Team A: Calorie Row

Friday March 29, 2019 by Dawn Marie | March 29, 2019 | WOD | 0 comments

Competitors

SKILL / STRENGTH: 

Squat Snatch 1RM

 

PARTNER WOD:

800m Run 

80 1-arm dumbbell Power Snatches 

600m run 

60 1-arm dumbbell Power Snatches 

400m Run 

40 1-arm dumbbell Power Snatches 

(50#/35#)

Both people run together.

Snatch reps are divided between the 2 people.

Sport

SKILL / STRENGTH: 

Squat Snatch 1RM

 

PARTNER WOD:

800m Run 

80 1-arm dumbbell Power Snatches 

600m run 

60 1-arm dumbbell Power Snatches 

400m Run 

40 1-arm dumbbell Power Snatches 

(40#/30#)

Both people run together.

Snatch reps are divided between the 2 people.

Fitness

SKILL / STRENGTH: 

Power Snatch 1RM

 

PARTNER WOD:

800m Run or Row 

80 1-arm dumbbell Power Snatches 

600m run or Row 

60 1-arm dumbbell Power Snatches 

400m Run or Row 

40 1-arm dumbbell Power Snatches 

(35#/20#)

Both people run together 

If rowing, both row distance written

Snatch reps are divided between the 2 people.

 

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