WOD starts with 400 M Run then 50 Du 20 KB Lunges (36/25) total 15 Hang Cleans (165/115) 10 Strict KTE every 5 Min run 400 Meters CORE Series Training Warm Up: Double Under Practice 5 Mins Skill: The Kipping Swing/toes to bar. 3 sets of Max effort after finding Kip and either knee raise, kneesRead more
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By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 10 May, 2016 | 0
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 9 May, 2016 | 0
A. 5 Rounds 30 Sec Ring Dips 30 Sec Rest B. 15 min Amrap 5 DL (275/185) 13 Push ups 9 Box jumps (24/20) CORE Series Training Warm Up: Squat therapy Skill: The Back Squat 5×5 B. 3 Rounds: 15 Calorie Row 26 OHWL Steps (weight plate) 25 Box JumpsRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 8 May, 2016 | 0
Clean & Jerk for load: #1: 1 rep @ 85% #2: 1 rep #3: 1 rep #4: 1 rep @ 90% #5: 1 rep #6: 1 rep #7: 1 rep @ 95% #8: 1 rep #9: 1 rep @ 95% #10: 1 rep B. All Over 10-8-6-8-6-10 Squat Clean 115/80 Handstand Push up CORE SeriesRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 7 May, 2016 | 0
Happy B-Day Mr. John Herge!! 51 Deadlifts (185/125) 51 Push Press (95/65) 51 Cal Row 51 Knees to Elbows 51 Double unders 51 Front Loaded Lunges (95/65)Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 6 May, 2016 | 0
Like Nate… Like Nate 2 Bar muscle ups 4 HSPu 8 Kettlebell Swings (2 pood/1.5)Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 5 May, 2016 | 0
30 min amrap 55 DL @ 225/155 55 Wall Balls 55 Cal Row 55 Handstand Pu when you are done with 1 round, complete 3 Rounds of 20 Push Press (115/80) 20 pull ups 20 Front squats (115/80) (if still time start over!) One partner working at a time. Score is total reps completedRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 4 May, 2016 | 0
Split Jerk for load: #1: 1 rep @ 90% #2: 1 rep #3: 1 rep #4: 1 rep @ 95% #5: 1 rep #6: 1 rep @ 100% 5 Rounds of: 5 Hang Clean and jerks (155/100) 6 Lateral Burpees 7 Toes to Bar 8 Box jumps (30/24) CORE Series Training Warm Up: 3 RoundsRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 3 May, 2016 | 0
Back Squat for load: #1: 4 reps @ 75% #2: 4 reps #3: 4 reps @ 80% #4: 4 reps @ 85% #5: 4 reps 21-15-9 thrusters (115/80) ring dips CORE Series Training Warm Up: 3 Rounds of: 20 Step Ups (Total) 20 Sit Ups 200 meter Row Skill: The Press Series, through the SplitRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 2 May, 2016 | 0
1200 m run 3 rounds of 20 floor press (135/95) 20 wypers (total) (135/95) 20 pull ups then 1200 meter run Tabata Mash Up sit ups plank hold hollow rocks 4x at each station CORE Series Training Warm Up: 2 Rounds of: 15 Burpees and 50′ bear crawl forwards and 50′ bear crawl backwards Skill:Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 1 May, 2016 | 0
A. Snatch 10X1 B. 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood • 12 Pull-ups CORE Series Training Warm Up: Tabata Hollow Hold and Superman Mash Up Skill: The Pull Up WOD: like Tabata this: Tabata Rounds of: Pull Ups Push Ups Air SquatsRead more
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