Tags » Air Squats

Naptime WOD 02-26-2015

Pre-WOD

Strenght: Body weight squats
The goal for this strength exercise is to work on your squat speed. Focus on “bouncing” up after breaking 90. 53 more words

Naptime WOD

WOD 2.26.15 Thursday

Warmup:

  • Run 600m
  • Agile 8
  • Shoulder Alpahabet

A. AMRAP 10 work @ 85%

  • 15 Air Squats
  • 1 Wall walk
  • 15 Air Squats
  • 2 Wall walks…
  • 21 more words
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Wednesday, February 25

Warm-up:

Stretch and get loose on your own for 8 minutes

WOD:

A series of 5 minute AMRAPs with 5 minutes of rest in between… 64 more words

Pullups

Tuesday 17/2/15

WOD

Back Squat 7 x 3 @70-80% with 3 sec pause at bottom of 1st rep only

8min to practice Ring Muscle ups and progressions… 30 more words

WODs

Tuesday, February 3

Warm-up:

21-15-9

Hand-release push-ups

Air squats

Ring pull ups

Strength:

Cleans

5 sets of 8 reps

95-95-105-115-125

WOD:

400m run

30 deadlift (95#)

30 clean (95#) 13 more words

Pullups

WOD 2.11.15

Strength EMOM for 10 min
Odd: 6 power snatches TNG as heavy as possible
Even: 6 Burpee pull ups or 3 burpee muscle ups

Metcon… 26 more words

Crossfit

Tuesday 3/2/15

WOD 

1RM Power clean or 7 x 2 Power clean starting at 60% working to 90%

13 minutes to complete
5 Rounds
-3 Front squat 60/40… 46 more words

WODs