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  • Previous WOD Posts

    Tuesday, February 13, 2018

    SKILL:

    Hollow/Arch SKILLZ
    T2B -> PU -> C2B -> BMU

    WOD:

    AMRAP in 10 min
    30 Double Unders
    10 T2B
    5 Front Squats (Starting Weight: 60% 1RM)
    *If Max is OVER 225, add 10# every round
    *If Max is UNDER 225, add 5# every round

    Learn T2B/TTR

    Strength:

    4 Sets Each:
    A1) 10 DB Lunges or step ups(5/5), rest 10sec
    A2) 5-10 T2B or Toes Through Rings
    Rest 1 min between each set

    “Helen”
    3 Rounds For Time:
    400m Run/Row
    21 Am KBS
    12 Pullups/Jumping Pullups/Ring Rows
    *15 Min Cap

    Competitor with Toby:

    A) Hang Clean

    2 reps (drop and reset); every 3 min- 4 sets

    @75% and build

    B) High Hang Clean+ Hang Clean+ Clean

    EMOM3: 3+3+3

    Challenging Weight

     

    C) 21-15-9 TTB, DB PS (50/35)

    rest 3 min

    2 RFT

    30/20 cal AB

    25 Burpees to 6″ target

    20 pullups

     

    A) 8 min 40s on 20s off AB/Ski/Row
    **get faster each round**

    B1) 4X6/6 Weighted Step Ups, Rest 30s
    B2) 4X6/6 Lateral Band Walks, Rest 30s
    B3) 4X 12 Banded Good Mornings rest 30s
    B4) Plank Hold 20-30s
    **rest 2-3 min between rounds

    C) 12 min AMRAP
    10/10 Step ups
    15 Tri PD
    200m Row
    20m FC

    A) 5-10min Form Warmup

    B) Fartlek- Long (6 Sets) – 31:00
    Run 2:00 (Tempo Pace) – 1:00 Rest/Walk
    Run 4:00 (Tempo Pace) – 2:00 Rest/Walk
    Run 6:00 (Tempo Pace) – 3:00 Rest/Walk
    Run 5:00 (Faster Pace) – 2:30 Rest/Walk
    Run 3:00 (Faster Pace) – 1:30 Rest/Walk
    Run 1:00 (Faster Pace)
    C) Post Run Stretch 5-10min

    Finisher
    D) Every 30s for 4 min (4 sets of each)
    Even: ME Strict Chinups in 15s
    Odd: ME Pushups in 15s