Blog Search

Workout Of The Day-09/7/2017

By: 0

WOD:

Part 1:

Single Arm DB Row

4×8 AHAP

Part 2:

In 9 min;

18-15-12-9-6-3

DB Snatch (50/35)

Pull ups

** Max Cal Row in remaining time **


OLYMPIC LIFTING:

Part 1:

Hang Clean + Front Squat

6×2 to 80 %

Part 2:

Thruster

80% x 2

85% x 2

90% x 1

95% x 1

100% x 1


FitWOD:

Part 1:

3 sets;

10 Ring Rows, 1 sec pause at top

25 Abmat Sit Ups

Part 2:

18 Min AMRAP

60 Cal Row

50 Box Jumps (24/20)

40 Wall Balls (20/14)

30 Ring Rows

20 Burpees


 

Workout Of The Day-09/5/2017

By: 0

WOD:

Part 1:

Ring Muscle up Progressions

3×30 sec Hollow Body Rocks

3×5 Ring Kip

3×3 Hip to Rings

3×3 Transition Jumping MU + Ring Dip

Part 2:

Every 3 Min for 5 Rounds

15/12 Cal Row

10 Overhead Lunge Step (95/65)

** 5 Burpees over bar for every drop of bar **


OLYMPIC LIFTING:

Part 1:

Hang Snatch + Overhead Squat

6×2 to 80%

Part 2:

Overhead Squat

80 % x 2

85 % x 2

90 % x 2

95 % x1

100 % x 1


 

Workout Of The Day-09/4/2017

By: 0

Monday – 10 AM Hero WOD


Partner “Glen”
For Time
60 Clean and Jerks (135/95)
1 mi Run
20 Rope Climbs
1 mi Run
200 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.