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Malfunction

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Skill/Strength: Strength
Overhead Squat for load:
#1: 7 reps
#2: 5 reps
#3: 3 reps

Lift every 4 minutes.
Progressive loading. Sets should be moderately heavy (last rep should be challenging).

WOD: Conditioning
4 RFT of:
12 alt dumbbell strict press (50/35)
14 weighted lunge (alt, front rack, )

TIme Cap: 13 Min

Finish: Strength
Floor Press
Learning something new

Team WOD

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WOD: Conditioning
In teams of 3, relay style with one athlete working at a time through a whole round then tagging, complete as many rounds as possible in 30 minutes of…

15/12 Calorie Row (male/female)
12 Unbroken Heavy Wall Balls (20/14#)
9 Unbroken Heavy Deadlifts (245/165#)

*If an athlete on the team does not go unbroken at anytime on either wall balls or deadlifts, the whole team immediately completes 5 burpees on the spot, before resuming the workout

At the 30:00 – 35:00, as a team, One at a time, complete max reps double unders, splitting reps however desired, each athlete going as often as needed.

Front Squat

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Skill/Strength: Strength
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Every 90 seconds. Reps @ 90%

WOD: Strength
Front Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps

Finish: Midline
Weighted Planks
2 x 45 seconds

The Seven

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Skill/Strength: Strength
Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Every 90 seconds. Reps @ 85%

WOD: Conditioning
Seven rounds of:
7 Handstand push-ups
7 Thruster (135/95#)
7 Knees to elbows
7 Deadlift (245/165#)
7 Burpees
7 Kettlebell swings (32/24kg)
7 Pull-ups

We will use the same weight for the Thrusters and the Deadlifts