Monday July 16, 2018 by Dawn Marie | July 16, 2018 | WOD | 0 comments

Skill / Strength:

Build steadily to a heavy set of 2 repetitions for the day.

 

WOD:

"Courtesy of Comptrain Masters"

21 Back Squats, 21 Strict Handstand Pushups

15 Back Squats, 15 Strict Handstand Pushups

9 Back Squats, 9 Strict Handstand Pushups

Time Cap – 15:00

 



Saturday July 14, 2018 by Dawn Marie | July 14, 2018 | WOD | 0 comments

WOD:

Gunny

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

(As always, this WOD is infinitely scalable!!  Just come on in.  We will take  care of you.)

Friday July 13, 2018 by Dawn Marie | July 13, 2018 | WOD | 0 comments

Skill / Strength:

Squat Snatch

Heavy Single

 

WOD:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

 

Thursday July 12, 2018 by Dawn Marie | July 12, 2018 | WOD | 0 comments

WOD:

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

 

 

MIDLINE CONDITIONING

Not for Time:

50 GHD Sit-Ups, 50 Hip Extensions

50 AbMat Sit-Ups, 50 Banded Good Mornings

50 Hollow Rocks, 50 Superman Rocks

Not for time, but for quality.

 

Wednesday July 11, 2018 by Dawn Marie | July 11, 2018 | WOD | 0 comments

Skill / Strength:

Strict Press

3, 3, 3,3, 3



WOD:

3 Rounds:

3 minute Calorie Row

2 minute Bar Facing Burpees

1 Max Push Presses

2 minutes Rest between Round

 

Tuesday July 10, 2018 by Dawn Marie | July 10, 2018 | WOD | 0 comments

Skill / Strength:

From a Heavy 2 Power Clean

 

WOD:

50 Power Cleans

Rx – 185/135

8 minutes time cap

 

Monday July 9, 2018 by Dawn Marie | July 9, 2018 | WOD | 0 comments

Skill / Strength:

BOX SQUAT

7 Sets of 2

 

 

WOD:

5 Rounds:

1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)

1:00 – 50 Double-Unders

1:00 – Max Chest 2 Bar Pull Ups

1:00 – Rest

 

3 | 4 | 5 | 6 | 7 |