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171215 WOD

Posted on December 14, 2017 at 8:18pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes (every 1:30 x 5 each)

1 - 10 deadlifts c-275/205 rx-225/155#

2- shuttle sprints x 4

Conditioning: 12 AMRAP

20 pistols alt r/l (scale ring pistols or assist with other…

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171214 WOD

Posted on December 13, 2017 at 8:06pm 0 Comments

Warmup: 10 minutes 

1:30 row/bike and 1:30 run 

dynamic warmup

Strength: 15 minutes

1a) strict ring/bar dips - 4x8 

1b) strict pull-ups - 4x8

Conditioning: 18:00 AMRAP (partner Igo/Ugo rounds)

15 box jumps 24/20” (step ups)

12 push press…

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171213 WOD

Posted on December 12, 2017 at 7:49pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie bike or row/10 American KBS/10 burpees/10 goblet squats

Skill Conditioning: 12 emom

E - 10 burpees to plate

O - hspus c-15 rx-10 (scale-3 wall walks)

Conditioning: 16 EMOM

1- calorie bike c-20/15 rx-15/10

2- rest

3- 10 overhead squats c-155/105# rx-115/80# (scale fs at C weight)

4- rest

171212 WOD

Posted on December 11, 2017 at 8:53pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: every 1:30 x 6 rounds

2 push press + 2 push jerks 

*start at 50% of your 1rm push press and add weight each round

Conditioning: for time - 12:00 cap

20 deadlifts 225/155# 

40 wall balls 20/14# to 10/9’

150 DU (scaled 300 singles)

40 wall balls

20 deadlifts 

Extra:

farmers walk 5 x down/back

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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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