Tuesday January 15, 2019 by Dawn Marie | January 15, 2019 | WOD | 0 comments

Accessory Work:

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm)

1 minute Sit Ups

:30s Single Arm OH Hold (right arm)

1 minute Superman Holds

:30s Goblet Squat Hold

1 minute Russian Twists

 

 

WOD:

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

Lateral Burpees over Bar

Toes 2 Bar

 

Monday January 14, 2019 by Dawn Marie | January 14, 2019 | WOD | 0 comments

Skill / Strength:

Box Squats

8 Sets of 2 Reps

Sets 1+2 - 60% of 1RM Back Squat

Sets 3+4 - 65% of 1RM Back Squat

Sets 5+6 - 70% of 1RM Back Squat

Sets 7+8 - 75% of 1RM Back Squat



WOD:

3 Rounds of:

9 Power Cleans

15 Handstand Push Ups

21 Front Squats

 

Saturday January 12, 2019 by Dawn Marie | January 12, 2019 | WOD | 0 comments

WOD:

In Teams of 3:

(30 minute time cap)

 

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans

30 Pull Ups

30 Thrusters

 

Into... 60 Box Jump Overs

 

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans

30 Pull Ups

30 Thrusters

 

Into... 60 Box Jump Overs

 

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans

30 Pull Ups

30 Thrusters

 

Weights for Hang Squat Cleans

COMP: (95/65) /  (115/80) / (135/95)

SPORT: (85/ 55) / (95/65) /  (115/80)

FITNESS:(65/45) / (75/55) /  (95/65)

Friday January 11, 2019 by Dawn Marie | January 11, 2019 | WOD | 0 comments

WOD

20 minute AMRAP

30 Double Unders

15 Push Presses

15 V- Ups

 

Cash Out:

4 Rounds of:

10 Barbell Rows

10 Side Plank Dips (Right)

10 Side Plank Dips (Left)

 

Thursday January 10, 2019 by Dawn Marie | January 10, 2019 | WOD | 0 comments

SKill / Stregth:

Rope Climbs

Comp/ Sport: 3 minute AMRAP

 

WOD:

3 rounds for time of:

15 Burpee Box Jump Over
1,000-m row
15 burpees 

 

Thursday January 10, 2019 by Dawn Marie | January 10, 2019 | WOD | 0 comments

SKill / Stregth:

Rope Climbs

Comp/ Sport: 3 minute AMRAP

 

WOD:

3 rounds for time of:

15 Burpee Box Jump Over
1,000-m row
15 burpees 

 

Wednesday January 9, 2019 by Dawn Marie | January 9, 2019 | WOD | 0 comments

Strength:

On the 1:30 x 7 Sets:

1 Pausing Front Squat

1 Front Squat

 

Set #1 - 55% of 1RM Front Squat

Set #2 - 60%

Set #3 - 65%

Set #4 - 70%

Sets #5+6+7 - Build to a Heavy Complex

 

12 minute AMRAP:

1 strict pull-up, 2 push-ups, 4 Reverse Lunges

2 strict pull-ups, 4 push-ups, 6 Reverse Lunges

3 strict pull-ups, 6 push-ups, 9 Reverse Lunges

 

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