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180523 WOD

Posted by Nick Bloch on May 22, 2018 at 7:00pm 0 Comments

Warmup: 12 minutes

400m jog then....

3 rounds: 200m run + 10 ring rows + 10 clapping pushups

Strength: 12 minutes

1a) push press - 3x5 at 70% of 1rm

1b) db/kb single arm row - 3x8 r/l

Conditioning: 20 minute cap

800m run/40 calorie row/20 ttb (sub knee raises),

600m run/30 calorie row/15 ttb,

400m run/20 calorie row/10 ttb,

finish with 200m run

180522 WOD

Posted by Nick Bloch on May 21, 2018 at 8:27pm 0 Comments

Warump: 10 minutes

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

21-15-9 - pushups/air squats/walking lunges

Skill Conditioning: 12 EMOM

1 - bike 12/8 calories

2 - hspus c-15 rx-10 (scale hs hold)

3 - rest

Conditioning: 16 EMOM

1 - bike c-18/12 calories rx-12/8 calories

2 - 10 deadlifts 225/155#

3 - wall balls c-20 rx-15 to 10/9' target

4 - rest

180522 WOD

Posted by Nick Bloch on May 21, 2018 at 8:27pm 0 Comments

Warump: 10 minutes

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

21-15-9 - pushups/air squats/walking lunges

Skill Conditioning: 12 EMOM

1 - bike 12/8 calories

2 - hspus c-15 rx-10 (scale hs hold)

3 - rest

Conditioning: 16 EMOM

1 - bike c-18/12 calories rx-12/8 calories

2 - 10 deadlifts 225/155#

3 - wall balls c-20 rx-15 to 10/9' target

4 - rest

180521 WOD

Posted by Nick Bloch on May 20, 2018 at 5:50pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run 

30-20-10 squats and american kbs 53/35#

Strength: 20 minutes

back squat - 5x5 at 70/75/80/85/90% (first 4 sets ub, last set 3/2)

Conditioning: running clock

0-7:00 - find a 1rm power clean for the day

7:00-14:00 - 50-40-30-20-10 DU + 10 burpees between rounds (x3 singles)

14:00-20:00 - find a 1rm  S.T.O.H. (from the floor)

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