WOD BLOG

May 17th, 2019

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Category: CROSSFIT WOD
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01709

1. 2 Sets: 200 M Run 15 Good mornings 30 sec hollow body hold   2. deadlift mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 3 Clean Grip Deadlift, ( Start @ 60% and work up to a heavy 3 )   4. 4 rounds for time of: 10  Read more...

May 16th, 2019

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Category: CROSSFIT WOD
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01708

1. Drom/roll out (5mins)   2. AMRAP in 30 mins of: Run, 800 m 15 Db Snatch (alt) 45/25 15 Lateral Burpee (Over Dumbbell)s 30 sec side plank (l/r) 200 Single Unders   3. Rom Wod (10 mins)   4. Partner 3 K Row: switch every 250m until 3K complete.

May 15th, 2019

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Category: CROSSFIT WOD
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01707

1. 2 SETS: 200 M Run 10 push ups (hr) 10 walkouts   2. Overhead mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 3 Shoulder Press, ( Start @ 60% and work up to a heavy 3 )   4. 21-15-12-9-6-3 reps, for time of: Clean & Jerk, 135/95 Read more...

May 14th, 2019

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Category: CROSSFIT WOD
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01706

1. drom/hip flow warm up (5 mins)   2. Complete as many rounds as possible in 20 mins of: Run, 400 m 12 Rus Kettlebell Swings, 53/35 lbs 12 Pull-ups 12 Side Plank leg raises (l/r)   3. Mobility prep (10 mins)   4. 1-2-3-4-5-6-7-8-9-10 reps, for time of: Devil Press, 50/35 lbs Toes-to-bar

May 13th, 2019

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Category: CROSSFIT WOD
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01705

1. 2 Sets: 200 M Run 12 KB High Pull + goblet squat 12 alt Bird dogs 30 sec wall sit   2. Squat mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 3 Back Squat, ( Start @ 60% and work up to a heavy 3 )   4. Read more...