SWOD Deadlift 8×2 WOD 10Pullups 5-”L” Situps 10-Box Jumps AMRAP 20 mins Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Chose ONE of The Following Sports: All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts! Swim: Use pool or open water Bike: Use a Monarch ERG, stationary bike [...]
SWOD Back Squat 5×3 WOD 15-DB Bench or Pushups 70% of Max 15-KB Front Squats #53M/#35W 250M Row Sprint Rest 60 secs 5 rounds for total time. Endurance 3+ Hours After CFE Strength & Conditioning WOD Choose ONE of the Following sports: Swim: 2×8 min, Rest 2 min Between intervals Bike: 2×15 min, Rest 2 [...]
SWOD Pwr Snatch/C&J 80% of max 4×1 WOD Sledge (per side) KB Swings T2B 21-15-9 Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD Choose ONE Of the Following Sports: Swim, Bike, Run. C2 45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min [...]
SWOD Push Jerk 1,1,1,1,1,1,1 WOD 10-Wall Ball M#30 W#20 10-kickouts 10-Rounds for time… Go B! Homework; mobility.blogspot.com Tight calves Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Chose ONE of The Following Sports: All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts! Swim: Use pool or open water [...]
SWOD Back Squat 5×3 WOD Alt KB Cleans w/ Sprawl 10-9-8-7-6-5-4-3-2-1 Sprint 100M between each set Mobility Homework Don’t Go In the Pain Cave please visit; mobilitywod.blogspot.com to see video my man Jeff Martone demo of the KB CLean Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the Following sports: [...]
WOD Pushups Pullups (dead hangs) Ring Dips AbMat 5-10-15-20-15-10-5 preform all rep strict, with full range of motion Mobility Homework sit in squat for 10 total mins. (no shoes) please refer to mobilitywod.blogsopt.com Day 1 Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 10 x 100m/y [...]
WOD MOBILITY! To much to type, just show up…
WOD Run 400M 90sec Rest Row 500M rest 90sec three rounds for total time! NO endurance today!
SWOD Weighted Dips 5×5 WOD “Candy” 20-pullups 40-pushups 60-squats 5 rounds for time
WOD “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Enjoy!!! Endurance 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Chose ONE of The Following Sports: All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out [...]