BLOG & WODS
MON17OCT2022
WOD Warm-up2 sets:5 hang clean pulls5 hang muscle cleans5 front squats5 hang cleans5 cleans StrengthClean3 sets:2 cleans (75%) 4 sets:2 cleans (78%)...
SAT15OCT2022
WOD Warm-upDynamic Stretches 3 Sets5 Dolphin Stretch20sec e/side Side Plank12 KBS50m Run + 50m Walk back (increasing speed subsequent sets)...
FRI14OCT2022
WOD Warm-up 2 sets:20sec Long Pulsing Split Squat (e/leg)10 Sumo Stance BB Goodmorning10 Hang Muscle Clean into Strict Press StrengthEvery 3mins x 3...
THU13OCT2022
WOD Warm-upDynamic Warm-up/Stretches 2 Sets20/15 Calorie Row40' Bear Crawl (forward/backward)12 Alternating Push-up Pike Toe Touch6e/dir ATY Raises...
WED12OCT2022
WOD Warm-up2 Sets12 Alternating Scorpion Twists10e/arm Single Arm KB Swing8e/arm KB Windmill6e/leg KB Kickstand Pistol Squat300m Run...
TUE11OCT2022
WOD Warm-up2 sets:40sec Row (easy) + 20sec Row (sprint)5 Slow Blackburn Stretch12 Alternating Quadruped Shoulder Tap8 Dive Bomber Push-up...
MON10OCT2022
WOD Warm-up2 sets:5 snatch pulls5 muscle snatches5 overhead squats5 hang snatches5 snatches StrengthSnatch - 1 set:5 snatches (20%)3 snatches (40%)3...
SAT08OCT2022
WOD Conditioning In Teams of 2, partners alternating rounds, For Time (Rx+ solo) - 40 Minute Cap: 1-Mile Partner Run then, 8 Rounds...