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WOD Wednesday 5.10.17

Wendler Cycle 2 Week 2
Shoulder Press
Warm Ups sets:
5 @ 40%
5 @ 50%
5 @ 60%
Working sets:
3 @ 70%
Rest-1 min
3 @ 80%
Rest-1 minute
AMRAP @ 90%

Every 90 seconds x 6 @ high effort:
5 C2B Pull Ups (L2 Pull Ups)
10 Box Jumps (challenging height)
15 Wall Balls 20/14+ (Challenging weight or to target)
+
Rest 3 minutes
+
AMRAP 8
Sets of 35 UB Double Unders (L2 Sets of ___ UB Double Unders), (L3 Double Unders)

By | 2017-05-09T22:34:16+00:00 May 10th, 2017|Categories: Uncategorized|0 Comments

WOD Tuesday 5.9.17

Wendler Cycle 2 Week 2
Back Squats
Warm Ups sets:
5 @ 40%
5 @ 50%
5 @ 60%
Working sets:
3 @ 70%
Rest-1 min
3 @ 80%
Rest-1 minute
AMRAP @ 90%

For time:
21-15-9
Russian KBS (heavy)
T2B (L2 K2E)
Calorie Row
+
9-15-21
Lunges (each leg)
GHD Sit Ups
Calorie Row

By | 2017-05-08T18:45:27+00:00 May 9th, 2017|Categories: Workout of the Day|0 Comments

WOD Monday 5.8.17

EMOM 5
3-position Power Snatch (floor-below knee-mid thigh)
*first working set @ 55% of 1RM
*moderate build each set to a challenging set

EMOM 20
Odd: 6 Power Snatch @ 85% of what was established above
Even: 200m sprint (L2 150m sprint)

By | 2017-05-07T22:37:10+00:00 May 8th, 2017|Categories: Workout of the Day|Comments Off on WOD Monday 5.8.17

WOD Saturday 5.6.17

“Grannie”
50 Double Unders
50 Sit Ups
10 Clean & Jerks 135/95
40 Double Unders
40 Sit Ups
8 Clean and Jerks
30 Double Unders
30 Sit Ups
6 Clean & Jerks
20 Double Unders
20 Sit Ups
4 Clean & Jerks
10 Double Unders
10 Sit Ups
2 Clean & Jerks

By | 2017-05-03T14:34:01+00:00 May 6th, 2017|Categories: Workout of the Day|Comments Off on WOD Saturday 5.6.17

WOD Friday 5.5.17

Wendler Cycle 2 Week 1
Bench Press
Warm Ups sets:
5 @ 40%
5 @ 50%
5 @ 60%
Working sets:
5 @ 65%
Rest 1 Minute
5 @ 75%
Rest 1 Minute
AMRAP @ 85%

AMRAP 20
Gym Goat

Not for time:
CrossOver Symmetry Strength Series

By | 2017-05-03T14:30:18+00:00 May 5th, 2017|Categories: Workout of the Day|Comments Off on WOD Friday 5.5.17