by Karen O'Donnell | Jun 12, 2018 | WOD |
Strength: Pendlay Rows- 4×6 Strict Chin-ups- 3×8 Romanian Deadlifts 3×8 Metcon: AMRAP 10 10 Ring Dips 15/12 Calorie Row Core/Accessory: KB Reverse Flys 3×20 Banded KB Flys 3x...
by Donny Smith | Jan 30, 2018 | WOD |
Strength / Skill: Work up to MAX Height Seated Box Jump Metcon: 500m Row: Buy In 21-15-9 Box Jumps (24/20) Squat Cleans (135/95) 500m Row: Cash Out Core / Accessory: 4 Way Band Stretch Seated Calf Raise: 3×20 (plates on...
by Dennis ODonnell | Jan 24, 2018 | WOD |
Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 60% of back squat and progress as necessary Metcon: 3 Rounds 250m Row 10 Sumo High Pull (115/85) 10 Front Rack KB Lunge (53/35) (5 each leg) Core/Accessory: Foam Roll...
by Karen O'Donnell | Dec 10, 2017 | WOD |
Strength: Shoulder Press 10×2@70% EMOM Metcon: 5 Rounds 15 Push Ups 200 Meter...
by Karen O'Donnell | Nov 30, 2017 | WOD |
Strength: Back Squats 5×5 Metcon: 1000m Row 40 Wall balls 750m Row 30 Wall Balls 500m Row 20 Wall Balls 250 Row 10 Wall Balls Core/Accessory:...
by Karen O'Donnell | Nov 14, 2017 | WOD |
Strength: Sumo Deadlifts 85% 8×2 emom Metcon: Buy In: 1000m Row 4 Rounds for Time: 10 Sumo Deadlift High Pulls (115/85) 20 Russian Twists (53/35) Cash Out: 1000m Row Core/Accessory: 100 Banded...
by Karen O'Donnell | Nov 9, 2017 | WOD |
Strength: 3 Rounds L Sit Holds 3x Max Effort Deficit HSPU (45/25) 3x Max Effort Ring Pull Ups 3x Max Effort Metcon: For Time With a Partner: 1000 M Row Partner A 50 Wall Balls (20/14) Partner B 500 M Row Partner A 30 Box Jumps (24/20) Partner B 250 M Row Partner A 50...
by Karen O'Donnell | Oct 14, 2017 | WOD |
Metcon: Complete With a Partner: Minute 0-6: 1000m Row Max Burpees with remaining time Minute 6-7: Rest Minute 7-15: 8 minutes to Find Heavy Double on Power Clean- both partners Minute 15-23: AMRAP in 8 minutes: 6x Thrusters (95/65) 6x Pull-ups 6x Push-ups Minute...
by Karen O'Donnell | Oct 5, 2017 | WOD |
Strength: Lower Body Aux Straight Leg Deadlift Good Mornings w/ Bar 3×10 Partner Glute Hams 3×8 Metcon: AMRAP 20 5 Rope Climbs 10 Dealdlifts (185/135) 100 Meter Row 30 Buprees over the Erg Core/Accessory: 100x Band...
by Karen O'Donnell | Aug 24, 2017 | WOD |
Strength: Deadlift 5×5 Metcon: 1 Mile Run 100 Double Unders 1000M Row Core/Accessory: 3 Sets: 15x Band Tears 25m Lateral Monster...
