Wednesday’s WOD

By maillard | December 5, 2018 | 0 Comments

12/5 Skill Strict Press Clusters 4x(3+3+3) Begin at ~60% Increase each successful set 10-15s rest between micro sets (+) 2-3 minutes rest between Clusters (*+*+*) WOD AMRAP in 12 minutes 30 Double Unders 15 Front Squats (95/65)

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Tuesday’s WOD

By maillard | December 4, 2018 | 0 Comments

WOD For Time 650m Run (1 lap) 50 SDHP (95/65) 650m Run (1 lap) 40 T2B 650m Run (1 lap) 30 Push Press (95/65) 650m Run (1 lap) 20 HSPU 650m Run (1 lap) 10 Ring Muscle Up

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Monday’s WOD

By maillard | December 3, 2018 | 0 Comments

12/3 Skill Back Squat Clusters 4x(3+3+3) Begin at ~60% Increase each successful set 10-15s rest between micro sets (+) 2-3 minutes rest between Clusters (*+*+*) WOD 5 RFT 10 lateral bar Burpees 10 Power Clean (115/75) 10 Alternating front rack lunge (115/75)

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Sunday’s WOD

By maillard | December 2, 2018 | 0 Comments

Sunday 12/2 Skill 3 Rounds for Quality 12 DB bench Press 12 Banded Pallof Press (per side) 12 Cossack Squat (per side)(add weight) WOD AMRAP in 12 minutes 12 Push Ups 12 Air Squats 24 double unders

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Saturday’s WOD

By maillard | December 1, 2018 | 0 Comments

WOD 40-30-20-10 Partner Deadlift (see red text below for loading) (done together) Wall Ball (30/20) (each) Toes to bar (each) 400m run at the end of each round

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Friday’s WOD

By maillard | November 30, 2018 | 0 Comments

Skill Strict Press Clusters 5x (2+2+2+2) @ 75-80% of 1RM. WOD 6x2Min AMRAP (1min Rest between AMRAPS) 14 Front Rack Step Up (75/55) 14 Ring Dips 14 Pull Ups

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Thursday’s WOD

By maillard | November 29, 2018 | 0 Comments

Deadlift Clusters 5x (2+2+2+2) @ 75-80% of 1RM. WOD 8 RFT 10 DB Hang Clean and Jerk (R) (53/35) 10 DB Hang Clean and Jerk (L) 20 Abmat situps 30 Double Unders

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