Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call
Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

By

Siteplicity

WOD for 071619

July 15, 20190
Skill: Pulling under the Clean  Strength: Cleans EMOM x 4 (2) Clean pulls EMOM x 4 (2) High Hang Squat Clean EMOM x 4 (1) Squat Clean @ between 70-80% (not max effort) Conditioning: 15 min AMRAP 15/12 cal row 9 T2B 6 squat cleans L1: 18/15 Cal Row, 12 T2B, 225/155 L2: 15/12 Cal...
Read More

WOD for 071519

July 14, 20190
Skill: Double Unders Strength: Lunge/Death March Superset: Death March 3x Length of Main Floor Back rack Reverse lunges 3×10/leg Conditioning: Every (3) mins x (4) rds (x) DUs 6 DLs L1: 100 DUs, 285/225 L2: 80 DUs, 225/185 L3: 60 DUs/or 30 singles – 30 DUs, 185/155 L4: 100 Singles, DB DL
Read More

WOD for 071319

July 12, 20190
Saturday July 13th… Partner Day! Against 16 mins… 800m run (together) then 4 Rds (trading rounds)(2 each) 12 Bar over Burpees 9 Front Squats 3 Dball Over shoulder Then 200m Dball Carry (split as needed) L1: BFB, 155/105, 150/100 L2: BFB, 135/95, 100/80 L3: BOB, 95/65, 80/60 L4: Burpees, DB thrusters, 60/45 *rest 3 Mins*...
Read More

WOD for 071219

July 12, 20190
Skill: Ring Muscle ups Muscle Up Drills 12 Min EMOM 1 – :15 False Grip Hang 2 – “Big Set” of Diamond Push-ups 3- Low Ring Transition Drill  Conditioning: 9 Min AMRAP 3 Ring Muscle ups  60 Double Unders 9 S2OH L1: 6 Ring Muscle Ups, 120 DUs, 155/105 L2: 3 Ring Muscle ups or...
Read More

WOD for 071119

July 10, 20190
Strength:Squat Cleans Take 20 mins to find a HEAVY squat clean Conditioning: Against (12) Minutes… for time 10 Box Jump Overs 15 Hang Power Cleans 10 Box Jump Overs 10 Hang Power Cleans 10 Box Jump Overs 5 Hang Power Cleans L1: 24/20, 135/95,155/105,185/125 L2: 24/20, 115/75, 135/95, 155/105 L3: 20/17, 95/65, 115/75, 135/95 L4:...
Read More

WOD for 071019

July 9, 20190
Strength: RFESS + Hip Thrusts Rear Foot Elevated Split Squats 3×10/each leg.. Load Goblet Style if desired Barbell Hip Thrusts 3×10 Conditioning: Partner Workout Trading Rounds for 10 Total Rounds (5/each) (15 Min Cap) 5 Burpees 10 Double Russian KB Swings 5 SB Squats L1: 52/35 (each), 140/100 L2: 40/30 (each), 100/80 L3: 25/20 (each),...
Read More

WOD for 070919

July 8, 20190
Strength: Bench + Core 5 x 8 @70% immediately into :30 Hollow Hold after every round *20 Mins to Complete Conditioning: Every 3 mins x 4 rds Run 200 Meters 10 CTB WRT: SHSPU L1: 6 Bar Muscle ups, Deficit SHSPU L2:10 CTB, SHSPU L3: 6 CTB or 10 Pull-ups, 1 Abmat HSPU L4:Jumping Pull-ups,...
Read More

WOD for 070819

July 7, 20190
Strength: Snatch Snatch EMOM 0:00 – 5:00 3 Snatch Deadlift  @ 60% 5:00 – 10:00 3 Hang Power Snatch @ + 5-10lbs 10:00 – 15:00 1 (heavy) Squat Snatch @ increasing wt. Conditioning: Every 2 mins x 8 rds 250m Row 2 Squat Snatch L1: 155/105 L2: 135/85 L3: 95/65 L4: DB Squat Snatches
Read More

WOD for 070619

July 5, 20190
Saturday July 6th… Teams of 3 Against 20 Mins…. For Time: “Triple Double” Row 2,000 Meters 150 Double Unders 150 Air squats 150 Double Unders 150 Alt. DB Snatches 150 Double Unders *1 Athlete works while the others rest across all movements L1: 70/50, Double Unders L2: 50/35, Double Unders L3: 35/25, 50 Double Unders...
Read More

WOD for 070319

July 2, 20190
Strength: Snatch “Snatch Deconstruction” All Exercises done @ 60% or less EMOTM x 4 Mins 4 Hang Snatch Pulls EMOTM x 4 Mins 4 Snatch Pulls EMOTM x 4 Mins 3 Snatches (Power or Squat) Conditioning: Against 12 Mins…For Time 21-15-9 Hang Power Snatch Abmat Sit ups 3-3-3 Rope Climbs *Ends on rope climbs L1:...
Read More
1 … 59 60 61 62 63 … 419