Tuesday Wod 10.10.17

A. 3 Sets 30 Seconds Wall Slides 30 Seconds Reverse Snow Angels Reverse Fly’s x 10-12   B. 5 Tough Sets Jerk x 2   Take your time on this, get good volume at heavy loads   C. 4 Tough Sets Single Arm Barbell Push Press x 3   Good positions trumps high loads/bad positions […]

Read More

Monday Wod 10.9.17

A. Every 4 Minutes For 20 Minutes (5 Sets) Box Squat x 5 Powerlifting Style (Same thing as last week, aim for more weight and/or better positions)   B. Build To a Heavy Single Arm Overhead Squat   DB or KB or Barbell Can be Used Here   C. 5 Rounds For Time 21 Squat […]

Read More

Saturday Wod 10.7.17

A. 3 Tough Sets Bench Press x 5   B. 15 Minute To Build To a Heavy Deadlift x 1 Not a true 1RM, but something close.   C. With a Running Clock “Helen” 3 Rounds For Time Run 400 Meters 21 Kettlebell Swings 53/35# 12 Pull-ups   At the 15:00 Minute Mark… “Diane” 21-15-9 […]

Read More

Friday Wod 10.6.17

A. 12 Minutes EMOM Min 1 – Rope Climb x 2 Min 2 – 40 Double Unders Min 3 – Snatch Grip Push Press x 5   B. 12 Minutes E90 (8 Sets) Snatch Pull + Snatch   10 Minutes E120 (5 Sets) Snatch High Pull x 3 Use 85-110% of 1RM Here   C. […]

Read More

Wednesday Wod 10.4.17

A. 12 Minutes EMOM Min 1 – Strict MUP x 1-4 Min 2 – Strict Toes To Bar x 5-6 @31X0 Min 3 – 30 Seconds Free Standing Handstand   B. Build To Your Heaviest 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean   C. 5 Sets 4 Stop Halting Clean […]

Read More

Tuesday Wod 10.3.17

A. 2 Sets Bicep Opener (5-5-5-5) Tricep Opener (5-5-5-5) 1 Minute Reverse Snow Angel   B. 5 Tough Sets 1 Push Press + 3 Jerks   C. Build To a Heavy 3-Rep Single Arm Standing Strict Press Use Barbell   D. 5 Minutes EMOM Pickup Runs x 30 Seconds Easy Jog/Walk x 30 Seconds   […]

Read More

Wod Monday 10.2.17

A. Every 4 Minutes For 20 Minutes (5 Sets) Box Squat x 5 Powerlifting Style B. 10 Rounds For Time 5 Overhead Squats 155/105# 10 Russian Swings 106/70# 9 Toes To Bar Rest To Recover C. 2 Rounds 20 Alternating Box Step-ups (Using DB’s) Rest 2 Minutes 20 Alternating Pistol Squats Rest 2 Minutes Goal […]

Read More

Saturday Wod 9.30.17

A. 3 Tough Sets Bench Press x 5   B. 15 Minute To Build To a Heavy Deadlift x 1   C. With a Running Clock “Helen” 3 Rounds For Time Run 400 Meters 21 Kettlebell Swings 53/35# 12 Pull-ups   At the 15:00 Minute Mark… “Diane” 21-15-9 Reps For Time Deadlift 225/155# Handstand Pushups […]

Read More

Friday Wod 9.29.17

A. 6 Minutes EMOM Muscle Snatch x 1 (Build To Something Heavish)   B. 15 Minutes E90 (10 Sets) Snatch Lift Off + Snatch   C. 10 Minutes E120 (5 Sets) 5 Tough Sets Snatch Pull x 3   These Should Be Heavy   D. Every 3 Minutes For 15 Minutes (5 Sets) Front Squat […]

Read More
Website by:Brightwork Web Design