Blog Search

07.15.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coaches Choice

C. WOD

Buy-in: 75 Ab-mat sit-ups

Followed by 5 rounds of:
300m run
21 Double-unders*
15 Kettlebell Swings (53/35)*
9 Strict-pull-ups or 6 muscle-ups*

Cash out: 75 V-ups

*Break on 21-15-9 do remainder of the reps in burpees, i.e. 6 consecutive dubs means you have to do 15 Burpees, etc…

07.08.2017 WOD

By: 0

A. Mobility

B. Warm-up
200 Double unders (300 dubs for Rx+ athletes)
Everytime you break do 10 sit-ups

Or run 1 mile (around the block)

C. WOD

300m run
8 Handstand Push-ups or 8 Strict DB press
8 Box Jumpover (24/20)
Max effort unbroken muscle-up (Rx lite: Pull-up)

Everytime you drop to the ground from muscle-up or pull-up start from the top with a 300m run. Time is called when you complete 40 muscle-ups, 60 strict pull-ups or 80 kipping pull-ups.

30 minute cap

07.07.2017 WOD

By: 0

A. Mobility

B. Warm-up
Line drills with Coach

C. WOD
900m run (3x300m)

Followed by:
5 rounds of
9 dumbbell deadlifts (50/30)
6 burpees
3 dumbbell cleans

600m run (2x300m)
5 rounds of
9 dumbbell deadlifts (50/30)
6 burpees
3 dumbbell cleans

300m run
5 rounds of
9 dumbbell deadlifts (50/30)
6 burpees
3 dumbbell cleans

For time

This can be done as a team as well. Teams run together & 8 rounds “I go, you go.”