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09.30.2017 WOD

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A. Mobility

B. Warm-up
500m Row
12 Jumping Squats
30 Knee-high toe touches w/ medball
2 rounds

C. WOD

“7’s”

7 Wall Balls (20/14)
7 Burpees
7 Toes-to-bar
7 Ring Dips (Rx Lite: Tricep Push-up)
7 Kettlebell Swings (53/35)
7 Goblet Squats (53/35)
7 Strict Handstand Push-ups (Rx Lite: Kipping HSPU or Strict Dumbbell Press)

7 Rounds for Time (25 minute cap)

09.26.2017 WOD

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A. Mobility

B. “Super Squats”
20-Rep Squat Routine…aka “Super Squats”

With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Get 20 reps. Do 2-3 warm-up sets to get the blood flowing and warm-up your joints. Then go for your set of 20 reps.

For each succeeding 20-rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. We will do this squat cycle for the next 6 weeks.

C. WOD
AMRAP in 15 minutes
16 cal row
14 dumbbell snatch (50/35)
12 alternating one-leg v-up
10 wall balls (20/14)