Monday’s WOD

By maillard | February 18, 2019 | 0 Comments

2/18 skillBench press5,3,1+%=69,78,87% is of 1RM for that movement,Refer to the week of 1/21, the rep scheme is the same but, the percentages represent a 5-10lb increase from the last exposure. WOD 6 RFT20 Wall Balls (20/14)10 Pull ups 5 American KBS (72/53)

View More

Sunday’s WOD

By maillard | February 17, 2019 | 0 Comments

2/17SundaySkill3 Rounds14 front rack step ups (7 per side)(work to a heavy set for the day)1 min weighted plank (work to a heavy set for day) WOD4×3 min AMRAP (1 min rest between rounds)30 Abmat situps15 Box Jumps (24/20)ME burpees to a 6″ target

View More

Saturday’s WOD

By maillard | February 16, 2019 | 0 Comments

Partner WODFor TimeRow 500m40 Deadlift (185/120)40 HSPU Row 1000m30 Deadlift (225/155)30 HSPU (1″ deficit)Row 1500m20 Deadlift (275/185)20 HSPU (2″deficit)Row 2000m10 Deadlift (315/205)10 HSPU (3″ deficit)

View More

Friday’s WOD

By maillard | February 15, 2019 | 0 Comments

FridaySkillBench Press3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODEMOM for 10 minutes20 double unders8 Alt DB snatch (50/35)6 T2B

View More

Thursday’s WOD

By maillard | February 14, 2019 | 0 Comments

SkillBack Squat3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODFor Time3-6-9-12-9-6-3Bear Complex (95/65)Lateral Bar Burpees*athletes may squat clean the first part of the bear complex and do not have to pause in any of the positions so long as there is control.

View More

Wednesday’s WOD

By maillard | February 13, 2019 | 0 Comments

WednesdaySkillRing Muscle Up Progressions3×5 Hollow Kip Towel swings on rings WODAMRAP in 15 minutes5 pull ups10 push ups150m Row

View More

Tuesday’s WOD

By maillard | February 12, 2019 | 0 Comments

TuesdaySkillDeadlift3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODFor TIme10-9-8-7-6-5-4-3-2-1Squat Snatch (95/65)HSPU

View More