Back squat
3-3-3-3-3
WOD
Push the unweighted (or lightly weighted) prowler sled as far as you can in 20 seconds
-unweighted
-25lb plate
-45lb plate
– two 45 lb plates
-45 lb plate
-25 lb plate
-unweighted
Go every 2.5 to 3 minutes
Wednesday Dec 7th, 2016
December 7, 2016 / By j0ssy
Share this workout!
Tuesday Dec 6th, 2016
December 6, 2016 / By j0ssy
4 rounds: (not for time)
– 10m handstand walk > 25s handstand hold > 18 handstand hip taps > handstand shoulder taps > 3 wall walks
-10 DB/KB single leg Romanian deadlift each side
-3 turkish get-ups (each side)
Then
2 rounds of Tabata: 8 sets of 20 seconds work: 10 seconds rest
-Round 1: Row for calories-(complete 8 sets)
-rest 1:00 minute-
-Round 2: Hollow rocks- (complete 8 sets)
Share this workout!
Monday Dec 5th, 2016
December 5, 2016 / By j0ssy
Eight rounds for time of:
-10 Burpees
-15 Jumping alternating lunges
-20 Double-unders
-25 yard Shuttle sprint (5 x 5 yards) 5 yards is 15 feet** might be substituted due to weather conditions**
-Rest 90 seconds between rounds
Try to keep each movement fast
Share this workout!
Sunday Dec 4th, 2016
December 4, 2016 / By j0ssy
Then 4R of the following couplet (anything more than training bar counts as a set)
-3 Snatch grip BNPP followed immediately by 3 OH squat
-4 Snatch Squat Press with 2s pause overhead for each rep (anything more than training bar counts as a set)
Then
3 sets x 3 reps slow (tempo snatch pulls)….hit all these position going very slowly:
-floor (proper set ups) to 1″above floor
-1″below knees
-1″above knees (make sure you do not go around the knees)
-mid thigh
-hit the down position (scoop, double knee bend….Bergener calls this the down…..then to the high hang. repeat going down. on the 3rd rep….hit the down and explode to the finish. choose the weight carefully.
Then work up to 85% 1RM snatch
5R
-1 rep at 85%
Share this workout!
Friday Dec 2nd, 2016
December 2, 2016 / By j0ssy
Partner WOD
Together, accumulate air dyne calories or erg calories as follows according to pairing
MM-450
FF-350
FM-400
One partner runs the 400m loop while the other rides/rows.
Share this workout!