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181016 WOD

Posted by Nick Bloch on October 15, 2018 at 6:29pm 0 Comments

Extended Warmup: 25 AMRAP

400m run/1000m bike erg (alternate each round)

SA db overhead carry 50/50 R/L

d-ball/sandbag front rack carry 100' men-150/200# women-80/100/150#

500m ski/500m row (alternate each round)

20 shoulder taps

30/20 calorie assault bike

:45 elbow plank

Conditioning: 21-18-15-12-9-6-3 (16:00 cap)

deadlift 155/115#

bar facing burpees

Extra: (if time allows)

5 EMOM 20 ab-mat situps (use small db or plate if possible)

181015 WOD

Posted by Nick Bloch on October 14, 2018 at 4:37pm 0 Comments

Warmup: 10 minutes

21-15-9 bike/row calories + pushups + PVC overhead squats

Strength: 20 minutes

1a) front squat - 5x2 (work up to a 2rm for the day)

1b) box jumps - 5x2 (work to a max height for the day, dynamic start allowed)

Conditioning: 16:00

1) 8 EMOM

5 DB/KB thrusters 50/35#s + 20 DU/50 singles

rest 3:00

2) 5:00 AMRAP

10 DB hang c&j (5r/5l)

20 jumping lunges

181013 WOD

Posted by Nick Bloch on October 13, 2018 at 8:00am 0 Comments

1) 10 EMOM

1 power clean

2) 15:00 AMRAP

30 back squats 135/95#

30 TTB

30 back squats

30 HSPUs

30 back squats

30 c2b pullups

3) extended aerobic

bike 2500m

1k row

bike 5000m

181012 WOD

Posted by Nick Bloch on October 11, 2018 at 8:34pm 0 Comments

Warmup: 10 minutes

dynamic + 21-15-9 russian kbs and reverse lunges

Strength: 15 minutes

1a) SA db push press - 3 x 6 r/l (increase in weight each set if possible)

1b) strict pullups - 3 x 6 (sub 12 HARD ring rows, break them up if needed)

Conditioning: 3 rounds (21:00 cap)

20 HSPUs (sub 5 wall walks)

30/20  calorie bike

20 TTB (sub abmat sit-ups w/ medball)

30/20 calorie row

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