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180815 WOD

Posted on August 14, 2018 at 6:30pm 0 Comments

Warmup: 10 minutes

400m run + dynamic wamup

Strength: 5 rounds (15-20 minutes)

warmup up to a challenging but smooth weight for 10 reps then add 5-10#

10-8-6-4-2 bench press (adding weight each round from your set of 10)

*after each set is complete immediately perform max reps UB pushups on floor (scale to do at least…

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180814 WOD

Posted on August 13, 2018 at 8:23pm 0 Comments

Warmup: 20:00 cap (for quality)

1 rope climb (try to go legless as high as possible then use feet, scale 5 rope walks)

6 Filly press per arm (hold KB in front rack of non-working arm, use db on working arm)

12 kipping HSPUs (work on your technique or sub 3 wall walks with a 3 second pause at top)

15/10 calorie bike (men 65 rpm/women 55)

x 3-5 rounds…

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180813 WOD

Posted on August 12, 2018 at 5:06pm 0 Comments

Warmup: 10 minutes

AMRAP: 200m run/15 squats/10 pushups/5 pullups or ring rows

Strength: every 1:30 x 5 rounds each (alternate movements)

1 - 8 back squats at 60-70% 1rm

2 - 200m run

Conditioning: 4 rounds for time (14 cap)

25 TTB (sub knee raises or…

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180811 WOD

Posted on August 11, 2018 at 7:41am 0 Comments

1) snatch - every :30 x 10 rounds at 75-80% 1rm

2) 5 rounds

7 bmu

14 hand release pushups 

.5 mile bike

3) aerobic work

run 3k

row 3k

bike 3k

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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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