by Karen O'Donnell | Jun 13, 2018 | WOD |
Strength: Back Squat- 12×3@60% *45 seconds rest between sets Metcon: 3 Rounds 8 Power Snatches (115/75) 12 Overhead Squats (115/75) 400 Meter Run Core/Accessory: Plank Hold 3x...
by Karen O'Donnell | Jun 10, 2018 | WOD |
Strength: Front Squat 5×3 @ 80% of 3RM Metcon: 4 Rounds 10 Thrusters (115/75) 15 Abmat Sit Ups 200 Meter...
by Karen O'Donnell | Jun 3, 2018 | WOD |
Strength: Strict Press 5×5 (start at 70% and build up) Metcon: AMRAP 12 Max Reps Pull Ups 200 Meter Run Score = Total Pull Ups Core/Accessory: Banded Low Face Pulls 3×15 Banded Skull Crushers...
by Donny Smith | May 16, 2018 | WOD |
Strength / Skill: Take 15 minutes to work up to a HEAVY one rep on block Power Cleans *Have the bar right below the hip Metcon: 3 Rounds 2 Laps 10 Power Cleans (95/65) 15 Thrusters (95/65) Core / Accessory: Banded Wrist Mobilization Banded Elbow Extension –...
by Karen O'Donnell | Feb 16, 2018 | WOD |
AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...
by Donny Smith | Feb 14, 2018 | WOD |
Strength: Take 15 minutes to work up to a heavy one rep on Block Pull Deadlifts Guys – 45 or shin height Ladies – 25 or shin height Metcon: 4 Rounds 200m Run 20 KB Swings (53/35) 20 Pistols (10 each leg) Core / Accessory: Single Leg Reverse Hypers...
by Karen O'Donnell | Jan 22, 2018 | WOD |
Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...
by Karen O'Donnell | Dec 18, 2017 | WOD |
Strength: 1 Arm KB Row – 3×12 KB Bent-Arm Pullover – 3×10 Strict Pull-Ups – 3×8 (:02 pause at the top) Metcon: 3 Rounds One Lap Around the Building 20 KB Cleans (10 Each Arm) (53/35) 20 KB Push Press (10 Each...
by Karen O'Donnell | Dec 13, 2017 | WOD |
Strength: Bench Press 5×2 with 3 second pause on chest *Build to Heavy 2 starting at 65-70% Metcon: “Nicole” AMRAP 20 400 Meter Run Max Pull-Ups *Score is total of unbroken Pull-Ups completed in all rounds. Core/Accessory: KB/DB Hammer Curls 3xMax...
by Karen O'Donnell | Dec 3, 2017 | WOD |
Strength: Close Grip Bench Press 8×3 @70% Rest 60 Seconds Between Sets Metcon: 4 Rounds: 10 Pendlay Rows (115/75) 15 Push Press (115/75) 200m...
