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181016 WOD

Posted on October 15, 2018 at 6:29pm 0 Comments

Extended Warmup: 25 AMRAP

400m run/1000m bike erg (alternate each round)

SA db overhead carry 50/50 R/L

d-ball/sandbag front rack carry 100' men-150/200# women-80/100/150#

500m ski/500m row (alternate each round)

20 shoulder taps

30/20 calorie assault bike

:45 elbow plank

Conditioning: 21-18-15-12-9-6-3 (16:00…

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181015 WOD

Posted on October 14, 2018 at 4:37pm 0 Comments

Warmup: 10 minutes

21-15-9 bike/row calories + pushups + PVC overhead squats

Strength: 20 minutes

1a) front squat - 5x2 (work up to a 2rm for the day)

1b) box jumps - 5x2 (work to a max height for the day, dynamic start allowed)

Conditioning: 16:00

1) 8…

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181013 WOD

Posted on October 13, 2018 at 8:00am 0 Comments

1) 10 EMOM

1 power clean

2) 15:00 AMRAP

30 back squats 135/95#

30 TTB

30 back squats

30 HSPUs

30 back squats

30 c2b pullups

3) extended aerobic

bike 2500m

1k row

bike 5000m

181012 WOD

Posted on October 11, 2018 at 8:34pm 0 Comments

Warmup: 10 minutes

dynamic + 21-15-9 russian kbs and reverse lunges

Strength: 15 minutes

1a) SA db push press - 3 x 6 r/l (increase in weight each set if possible)

1b) strict pullups - 3 x 6 (sub 12 HARD ring rows, break them up if needed)

Conditioning: 3 rounds (21:00…

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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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