WOD – August 31, 2018

4 Rounds not for time:

12 KB Bench Press

100 Meter OH Plate Walk

12 Hammer Curls

10 Banded Tricep Extensions k

*Choose one of the following to do after each round: 400 Meter Run, 400 Meter Row, 50 Double Unders.

 
Partner WOD
150 Calorie Assault Bike

 
Extra Credit (optional)
3 sled push

*there and back = 1 Rep

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

WOD – August 30, 2018

STRENGTH/SKILL
Overhead Squat 5×3

*3 second descent 
WOD
5 2-minute rounds of:
10 Wall Balls
200-m run sprint
Max-rep Wall Balls

-Rest 1 Min

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

WOD – August 29, 2018

Rowing Conditioning
2×500 Meter Row 
WOD
15 Minute AMRAP:

30 Double Unders

15 Power Cleans (115/75)

30 Double Unders

15 Toes to Bar

By |August 28th, 2018|WOD|0 Comments

WOD – August 28, 2018

Strength
Strict Press 5-3-2 – 5-3-1
*Second wave heavier than first
WOD
4 Rounds for time:
400 Meter Run
100 Meter Farmer Carry
100 Meter Front Rack Carry

By |August 27th, 2018|WOD|0 Comments

WOD – August 27, 2018

Strength/Skill

Front Squats + Back Squats

*3 Sets of 7 FS + 13 BS. This is 7 unbroken Front Squats directly into 13 Back Squats hopefully unbroken.

WOD

3 Rounds for time:20 KB Swings (53/35)15 Chest to Bar […]

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

WOD – August 24, 2018

Strength/Skill
4 Sets for completion:
12 Single Arm Rows DB or KB
10 Straight Bar Bicep Curls
45 Second Side Plank (each side)
WOD
For time 
2 Rounds. 
50 Cal Assault Bike
75 ft Weighted Walking Lunges 
100 Meter Front Rack Carry (Use whatever you lunged with)
-Rest as needed

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

WOD – August 23, 2018

Strength/Skill
Take about 15 Minutes to warm up your Deadlifts
*Work to the weight you’re going to use in the WOD
WOD
15 Min EMOM
1 Min 5 Box Jumps + 5 Deadlifts (225/155)
1 Min 5 Box Jumps + 30 Double Unders 
1 Min 5 Box Jumps + 10 Wall Balls (20/14)

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

WOD – August 22, 2018

Hey MidState, we will be closed this Saturday for the Run for the Fallen!
Strength/Skill
Strict Press 5×5
WOD
For total rowing time:
3 sets of 500 Meter Row

By |August 21st, 2018|WOD|0 Comments

WOD – August 21, 2018

Strength
Hang Power Clean
5-5-5-5-5
WOD
For Time:
50 Double-unders
5 Cleans (135/95)
50 Double-unders
4 Cleans (155/105)
50 Double-unders
3 Cleans (185/115)
50 Double-unders
2 Cleans (205/125)

By |August 20th, 2018|WOD|0 Comments

WOD – August 20, 2018

STRENGTH
Back squat 5×1 @80%
WOD
5 2-minute rounds of:
10 burpees
200-m run sprint
Max-rep burpees
-Rest 1 Min

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