WOD – May 1, 2018

Strength/Skill
3-4 Sets
10-12 Landmine Oblique Twists
8-10 Single Leg DL with KB each leg
1 Minute Plank
WOD
3 Rounds for time:
50 Double Unders
25 KB Swings (53/35)

By |April 30th, 2018|WOD|0 Comments

WOD – April 30, 2018

WOD
5 Minute AMRAP:
Buy-In: 600 Meter Run 
12 Push Jerks (95/65)
12 Lateral Barbell Burpees

rest 5 minutes

5 Minute AMRAP:
Buy-In: 400 Meter Run 
9 Push Jerks (115/75)
9 Lateral Barbell Burpees

rest 5 minutes

5 Minute AMRAP:
Buy-In: 200 Meter Run 
6 Push Jerks (135/95)
6 Lateral Barbell Burpees

By |April 29th, 2018|WOD|0 Comments

WOD – April 27, 2018

Tabata
Bird to Dogs
Floor Press Kb or Db
Strength
10-8-6-4-2
Bench Press
WOD
7 Minute EMOM
15 KB Swings
Max Burpees with time remaining 

By |April 26th, 2018|WOD|0 Comments

WOD – April 26, 2018

Strength
Deadlift
3-3-3-3-3
WOD
Sled Push 
4 sets of 1 “rep”

By |April 25th, 2018|WOD|0 Comments

WOD – April 25, 2018

Strength/Skill
Alternating EMOM x 12min:
2-3 Wall Walks
15 V-ups
10 Pendlay Rows
WOD
800 Meter Run
Accumulate 1 Minute in L-Sit
400 Meter Run
Accumulate 1 Minute in L-Sit
800 Meter Run

By |April 24th, 2018|WOD|0 Comments

WOD – April 24, 2018

Strength/Skill
Establish a heavy cluster of power cleans – 1.1.1
*These are three power cleans that are separated by no more than 10 seconds. 
WOD
20 Minute AMRAP:
10 Power cleans (heavy)
20 Burpees
30 Pull Ups (Sub 15 Strict Pull Ups)
40 Air Squats
50 Double Unders (100 Singles)

By |April 23rd, 2018|WOD|0 Comments

WOD – April 23, 2018

ATTN: This Thursday both MidState Cubs and Bears will be at 5:00 PM
Strength/Skill
Find a heavy complex in 10 Minutes – 
1 Hang Power Snatch + 10 OHS
WOD
For time:
500 Meter Row
50 Wall Ball
500 Meter Row
50 Medball cleans
500 Meter Row

By |April 22nd, 2018|WOD|0 Comments

WOD – April 20, 2018

Strength/Skill
1 Round of:
200 Meter Farmer Carry 
200 Meter Front Rack Carry
800 Meter Run
200 Meter Front Rack Carry 
200 Meter Farmer Carry
WOD
4 Rounds:
1 Minute Rowing
1 Minute Wall Sit
1 Minute Double Unders
1 Minute Plank Hold
*If you drop in the wall sit then continue the minute with Air Squats and if you drop the plank then continue with Sit-ups. 

By |April 19th, 2018|WOD|0 Comments

WOD – April 19, 2018

Strength/Skill
10 Min EMOM:
1 Power Clean + Jerk
WOD
21-15-9
Ground to Overhead (135/95) *About 50% of the strength work
Burpees over the Bar

By |April 18th, 2018|WOD|0 Comments

WOD – April 18, 2018

Primer
Tabata 
Jump Rope
Air Squat Hold
WOD
2 Rounds for time:
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run 
26 Box Jumps (24/20)
400 Meter Run
26 Toes-to-Bar

Time Cap: 31 minutes

By |April 17th, 2018|WOD|0 Comments