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180124 WOD

Posted by Nick Bloch on January 23, 2018 at 7:14pm 0 Comments

Warmup: 10 minutes

partner Rowling x 10 rounds (burpees and wall ball penalty)

Skill/conditioning: every 1:30 x 5 rounds each

1 - shuttle sprint x 3

2 - hspus c-20 rx-12 scale-:45 hs hold

Conditioning: 12 emom

1 - bike 18/10 calories

2 - rope climbs c-3 rx-2 scale- 5 rope walks 

3 - 12 db power cleans 50/35# each hand

4 - rest 

180123 WOD

Posted by Nick Bloch on January 22, 2018 at 8:30pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Conditioning:

1) every 2:00 x 5 rounds

15 thrusters (75/45#) + 15 pullups (sub jumping or banded pullups)

2) every 2:00 x 5 rounds

12 db snatches 50/35# (new standard) + 12 box jumps 24/20"

3) 8:00 cap

work to a 5rm front squat from the floor (clean the first rep)

*rest 5:00 between workouts

180122 WOD

Posted by Nick Bloch on January 21, 2018 at 5:44pm 0 Comments

Warmup: 10 minutes

2:00 row/bike and 2:00 double unders

AMRAP: 10 calories/20 kbs/10 squats/5 hand release pushups

Strength: 20 minutes

1a) db single arm OH walking lunges - 5 x 100' (50/50 r/l)

1b) dbl kb single leg deadlifts - 5 x 8 each leg

Conditioning: 12 AMRAP (ladder increasing by 3s)

3 deadlifts 185/125#

3 bar facing burpees (rx-2018 open standard) (scaled-step back or step up)

30 double unders (scaled-100 single unders)

6 deadlifts

6 BFB

30 DU

etc.....

180119 WOD

Posted by Nick Bloch on January 18, 2018 at 7:00pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

1a) single arm db/kb overhead carry - 4 x 100' (50R/50L)

1b) single arm db/kb farmers walk - 4 x 100'

1c) star plank - 4 x :40 (:20r/:20L)

Conditioning: 4 rounds, 20:00 (NOT for time, for quality at a comfortable pace) 

30 single arm russian kbs 15R/15L 53/35#

5 wall walks or 30 shoulder taps

15 ring rows (pause at the top

30 air squats

15 ring dips (scale with bar dips or box/bench dips)

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