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181211 WOD

Posted on December 10, 2018 at 7:00pm 0 Comments

Warmup: 20:00 extended (focus on quality movement, blood flow)

2:00 row/bike/run/ski (mix this in throughout)

:30 ring pushup lockout hold

30 heavy russian KBS (sets of 10 with :10 rest between) 70-88#/44-53#

20 BB step-ups 45/35# (front rack) 24/20"

:20 hollow + :20 arch hold

20 db snatches 50/35# alt r/l arms each rep…

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181210 WOD

Posted on December 9, 2018 at 5:45pm 0 Comments

Warmup: 7:00 AMRAP

10/7 calorie bike + 10 BB push press + 10 ring rows + 10 BB push jerks

Strength: push press + push jerk

1) 10:00 to find a 1rm

2) every :30 x 10 rounds push press + push jerk at 70-80% of your max for the day

Conditioning: 20:00 AMRAP w/ a…

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181208 WOD

Posted on December 8, 2018 at 8:03am 0 Comments

1) aerobic capacity

row 1000m + 5000m bike x 4 rounds

2) 7:00 AMRAPs, rest 3:00 between each one

a) 100 pullups - AMRAP cal bike remaining time

b) 50 bbjo 30/24" - AMRAP cal bike remaining time

c) 100 ghd situps - AMRAP cal bike remaining time

d) 50 clean and jerks 135# - AMRAP cal bike remaining time

181207 WOD

Posted on December 6, 2018 at 9:13pm 0 Comments

Warmup: 8:00 AMRAP 

1:00 bike + 8 ring rows + 10 BB push press + 5 burpees

Strength: 15:00

1a) half kneeling SA db press - 4x8 r/l

1b) strict chin-ups - 4x5 (if you can do 5 ub bodyweight then add #) 

*if you can't do singles on chin-ups then sub 5 eccentric chin-ups with slow decent, jump up or have box to start with chin…

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At 1:48pm on March 9, 2013, Ben Kramlich said…
Post that pic of today's group photo and I'll repost on Gourmet Grassfed's FB page.
 
 
 

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