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180219 WOD

Posted by Nick Bloch on February 18, 2018 at 7:21pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

back squat - 5x5 at 60% 1rm (smooth, perfect reps)

Conditioning: 20 EMOM (smooth steady pace, focus is recovery this week in preparation for 18.1 on Friday)

1 - 30' db overhead walking lunges RIGHT ARM 50/35#

2 - 10 burpees over DB

3 - 30' db overhead walking lunges LEFT ARM 50/35#

4 - 16 db snatches alternating r/l 50/35#

5 - rest

180216 WOD

Posted by Nick Bloch on February 15, 2018 at 8:15pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 laps

3 rounds: 20 kbs/15 air squats/10 ring rows/5 burpees

Strength: 8 EMOM

5 deadlifts at 70-75% of your 1rm 

Conditioning: partner workout (16 cap)

For Time

50-40-30-20-10

wall balls 20/14# to 10/9'

db snatch 50/35#

calorie row (start on different stations if you need to)

180215 WOD

Posted by Nick Bloch on February 14, 2018 at 7:27pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

dynamic warmup

Strength: 15 minutes

1a) DB bent over rows  - 4x8 r/l

1b) ring dips - 4x8 (sub with spotter or box dips)

Conditioning: 18 EMOM

1 - thrusters 95/65#   c-20 rx-12

2 - rest

3 - bike calories c-25/16 rx-15/10 (c-30/20 rx-20/15 on schwinn)

4 - rest

5 - box jumps (step down) 24/20" - 20 reps (no step-ups, scale box/plate height)

6 - rest

180214 WOD

Posted by Nick Bloch on February 13, 2018 at 7:00pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

AMRAP: 5 calories/5 inch worms/:20 bar hang/5 hand release pushups/5 scap pullups

Skill: 20 minutes

kipping toes to bar - we will start the progression with the basic kip swing and work through kipping knee raises and towards kipping toes to bar

Conditioning: 5 rounds for time - 10 minutes cap

15 TTB (sub kipping knee raises)

15 deadlifts 135/95#

Extra:

tabata bar hang x 6 rounds :20/:10

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