Saturday May 11th

By | May 14th, 2019|WOD|

WOD: A. 5 sets: skill/strength alternating with partner 3-4 Skill based BMU>CTB>Pullup (as adv as possible) 8 Weighted Push ups (have partner place plate on [...]

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Friday May 10th

By | May 14th, 2019|WOD|

WOD: A. Squat Snatch (take 1 set every :90 x 10 sets ) blank bar start and build to tough single/max B. 1 set every 6 [...]

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Thursday May 9th

By | May 14th, 2019|WOD|

WOD: A. Split Jerk (1 rep every :70 x 10 sets ) start w/ blank bar and build to tough/max if feeling it B. 3 rounds [...]

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Wednesday May 8th

By | May 14th, 2019|WOD|

WOD: A. Sumo Deadlift (5 reps @ 40X1 x 7 sets rest 2 min b/t) start w/ blank bar and build B. 2 rounds for time: [...]

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Tuesday May 7th

By | May 14th, 2019|WOD|

WOD: A. Bench Press (build to tough 5 rep within 15 min) B. 3 min AMRAP HR push ups --rest 2 min 3 min AMRAP toes [...]

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Monday May 6th

By | May 5th, 2019|WOD|

WOD: 0-9 min 9 min AMRAP 15 wall balls 12 box jumps 24"/20" 9 burpees Front Squat (Tough triple ) From minutes 9-15 Find tough 3 [...]

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Sunday May 5th

By | May 5th, 2019|WOD|

WOD: A. Deadlift (take 5 DL every :90 x 7 sets ) start @ empty bar B. Strict Press (take 5 reps every :60 x 7 sets) [...]

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Saturday May 4th

By | May 5th, 2019|WOD|

WOD: In teams of 2 Run 1 mile together + Alternate Rounds w/ 1 person working at a time 20 rounds 5 pull-ups 10 push [...]

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Friday May 3rd

By | May 5th, 2019|WOD|

WOD: A. Squat Snatch (2 t&g reps ) Take 1 set every :90 x 8 sets starting w/ blank bar B. Snatch Pull (4 reps @ ending [...]

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Thursday May 2nd

By | May 5th, 2019|WOD|

WOD: A. Btn Drop to split  (3 reps w/ :02 pause in catch x 4 sets rest 1 min ) https://www.catalystathletics.com/exercise/417/Drop-To-Split/ use blank bar/light weight. Work [...]

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