WOD = 24min EMOM
Minute 1- 16/13 cal Row
Minute 2- 1 Rope Climb
Minute 3- 20 Knee raises*
Minute 4- 16/13 cal airdyne
Monday Jul 23rd, 2018
July 23, 2018 / By j0ssy
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Sunday Jul 22nd, 2018
July 22, 2018 / By j0ssy
GB single leg squat series
WOD using DB/KB in each hand, work up to a weight where 8 consecutive reps on one leg is challenging.
-perform 4 sets of 8 reps per leg at that weight -switch the leg you start with on each set.
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Friday Jul 20th, 2018
July 20, 2018 / By j0ssy
For each run use the build up to approach sprint speed and maintain sprint through the rest of the run. After the run, take an easy walk for the distance you just ran. For example, after running 50m, walk 50m. The goal is to stay relaxed enough to either build speed or never lose speed.
-50m
-75m
-100m
-150m
-200m
-150m
-100m
-75m
-50m
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Thursday Jul 19th, 2018
July 19, 2018 / By j0ssy
Partner WOD. Teams of 2. One partner finishes a round before the next partner starts. I go/You go Total rounds for all 3 AMRAPs is your teams score.
7 min AMRAP -45 Double unders -8 Box Jumps 24/20
rest/transition 1 min
7min AMRAP -13/10 Cal Row -8 D-Ball ground over shoulder 100/80
rest/transition 1 min 7 min AMRAP -13/10 Cal Bike -8 Burpees
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Wednesday Jul 18th, 2018
July 18, 2018 / By j0ssy
Sled WOD (experiment with weights) start light
3 R
-15s max sled bear crawl https://youtu.be/mm9EPuTFF2g
-rest 1 min
-15 max sled pull through https://www.youtube.com/watch?time_continue=2&v=m_yxbZjWUbw
-rest 1 min
-15s max reverse sled drag https://youtu.be/EjoGh9EunHM
-rest 1 min
-15s max lateral sled drag
-rest 1 min
-15s max lateral sled drag other side
-rest 1 min
-15s max sled push
-rest as needed before next round
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