Strength: Push Press Heavy Set of 10 Conditioning: “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) … Up… Read more »
WOD 10/3/18
Gary Ostroski
GoFit 10/3/18
For Time (15min Cap): 10-9-8-7-6-5-4-3-2-1 Ring Rows DB Burpees Finisher: 100 Russian Twists *both hands must touch ground on each side
WOD 10/2/18
Midline 4 Rounds: :20 Ring Dip Support Hold :25 Hollow Hold :30 Hand Stand Hold Conditioning: “Two Tone” 30-20-10: Hang Power Clean (115/80) Calorie Bike (30/21-20/15-10/9) Directly into… 10-20-30: Deadlifts (205/145) Calorie Row (10/9-20/15-21/30)
GoFit 10/2/18
2 Sets: 10 Box Jumps 20 DB Push Press 30 Wall Balls 100 Single Unders 50′ DBL DB Bear Crawl -Rest 1:00-
WOD 10/1/18
Back Squat 3×9 (70-74-78%) For Time: 1,000 Meter Run 40 Chest to Bar Pull-Ups 30 Front Squats (155/105) 20 Barbell Facing Burpees
GoFit 10/1/18
6 Rounds of: 250m Row 15 Slam Balls
GoFit 9/29/18
On the 3:00 for 4 rounds 12/10 Cal Bike 15 Air squats 10 DB power cleans Finisher 3 sets, not for time: 15 lying knee tucks -rest :30- 15/15 deadbugs -rest 1:00-
WOD 9/29/18
Conditioning: Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees Round 1: (135/95) Round 2: (115/80)
GoFit 9/28/18
EMOM x 20 Min Min 1: 15/12 Cal Row Min 2: 15 Up/down Min 3: 15 Russian KB Swing Min 4: :45 plank
WOD 9/28/18
Strength: Front Squat 2×4 @ 73% 2×3 @ 78% 2×2 @ 83% Conditioning: For Time: 400m Run, 21 Power Snatches 400m Run, 21 Overhead Squats 200m Run, 15 Power Snatches 200m Run, 15 Overhead Squats 100m Run, 9 Power… Read more »
Today's WOD
WOD 10/22/18
Snatch
Build to a 1RM
“JT” (15:00 Cap)
21-15-9:
Handstand Push-ups
Ring Dips
Push-ups
Posted in Workout of the Day
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