Endurance WOD 7.24.14

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July 23, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.24.14

Swim 100 meter
30 Second rest
Swim 200 meter
1 minute rest

Swim 300 meter
1 minute rest

Swim 200 meter
30 second rest

Swim 100 meter

 

Bike 20 minutes as fast as possible

 

Split in two different sessions

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WOD 7.24.14

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July 23, 2014 | Posted in Daily WOD | By

Workout of the Day 7.24.14

Technique:

3 Rounds

  • 10 Snatch Grip Overhead Walk Steps
  • 10 Overhead Squats

Strength:

None

WOD:

“Angie”

For Time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

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Endurance WOD 7.23.14

TGU

July 23, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.23.14

8 minute EMOM

  • 2 snatches working up in weight each round

Front Squat

  • 8 X 3 @ 75%

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WOD 7.23.14

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July 23, 2014 | Posted in Daily WOD | By

Workout of the Day 7.23.14

Technique:

5 Rounds

30 Second Ring L-sit
30 Second Rest

Strength:

5 Round EMOM

3 Front Squats @ 70%

WOD:

For Time

1600 meter

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Endurance WOD 7.22.14

images

July 22, 2014 | Posted in Endurance WOD | By

5 Rounds of:

  • 500 meter row
  • 1 Minute Rest

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WOD 7.22.14

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July 22, 2014 | Posted in Daily WOD | By

Workout of the Day 7.21.14

Pre-WOD:

Coach led warm up

Technique:

8 Minute EMOM of 2 MSN+DSN

  • Muscle snatch
  • Drop snatch

Muscle snatch is then followed by a drop snatch for 2 reps EMOM

Strength: 

5 Minute EMOM

  • 5 Press

3 Minute EMOM

  • 3 push press

WOD:

15 Minute AMRAP:

  • 5 Dumbbell Squat Snatch R 25/45
  • 5 Dumbbell Squat Snatch L 25/45
  • 50 Double Unders

2x a Day Program: See Whiteboard at Box

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Endurance WOD 7.21.14

download

July 21, 2014 | Posted in Endurance WOD | By

Rest Day

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Endurance WOD 7.20.14

index

July 21, 2014 | Posted in Endurance WOD | By

For Time:

1200 meter run
25 Squats25 Back Extensions
800 meter run
25 Squats
25 Back Extensions
400 meter run
25 Squats
25 Back Extensions
200 meter run
25 Squats
25 Back Extensions

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Endurance WOD 7.19.14

improve_your_endurance (1)

July 21, 2014 | Posted in Endurance WOD | By

Bike and Run back to back

  • 6 mile bike
  • 2 mile run

 

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WOD 7.21.14

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July 21, 2014 | Posted in Daily WOD | By

Workout of the Day 7.21.14

Pre-WOD: Coach led warm up

Technique: 5 Minute EMOM

  • 2 HSPU
  • 4 Hand stand kick ups

Strength: 

6 minute EMOM

  • 2 snatches

6 minute EMOM

  • 3 clean and jerks

Working up in weight every minute

WOD:

21-15-9 Reps for time:

  • Deadlift #105/#185
  • Push ups

2x a Day Program: See Whiteboard at Box

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