Category Archives: WOD

What up

Competitors: 1. Low Bar Back Squat, use 1-2 sets of chains on each side based on squat max 8 @ 60% 5 @ 65% 2×3 @ 75% then 3 more sets of 2 reps to find a max 2 with chain sets *percentages are without chain weight included 2a. 4×50 ft Backwards Sled Drag with 225/135# loaded, rest :60 2b. 4×10 Hip Extensions...
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The rack on ya!

Competitors: 10 minute Warmup: 100m backwards sled drag 90/45 3 Box Jumps 40/30 *this is not for score, move deliberately and work the body into motion. 1. Squat Clean and Jerk work to a max x2 in 15-20m 2. 3×5 Squat Clean from below knee block position starting @ 75% and increasing by approx. 5% each set. Rest 2:00 between sets (not tng...
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Haters

Athletes: 4 Rounds for time 20 Overhead Walking Lunges 45/25 20 Box Jumps 24/20 15 Wallball 20/16 10 Hand Release Push-ups Scaled and Masters...
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11:14 WOD

Conpetitors: 1. Box Squat, Low Bar Position (box slightly below parallel/same as last 2 weeks) 10×3 @ 60-65%, try to make this heaviest in wave, use chains 2a. 3×25 Dimmel Deadlift @ heaviest possible with band resistance, no rest 2b. 3xME Bench Press @ BW, rest :90 3a. 4×50 ft backwards walking sled drag @ heaviest possible heel-toe non-stop, no...
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