Month: July 2024
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WOD August 5, 2019 (Monday)
Read More: WOD August 5, 2019 (Monday)Weightlifting: Back Squat 3xE3MOM 3 x 10 Back squat @ 70% 3 x 10 bent over row between sets *Super set the movements, complete both squats and row in each 3 min interval WOD: 21xEMOM – For Time 1 – 15/10 Cal row 2 – 6 Burpee over DB + 30 DU 3 – 6…
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31 Heros WOD August 3, 2019 (Saturday)
Read More: 31 Heros WOD August 3, 2019 (Saturday)Hey One World Family, 2019 marks the 8th anniversary of the tragedy from which 31Heroes was born and a community of supporters comes together… to heal, to support, to fund raise. The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The 31Heroes WOD…
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WOD August 2, 2019 (Friday)
Read More: WOD August 2, 2019 (Friday)Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 80% 2 x 4 @ 85% 2 x 3 @ 90% WOD: 5xE5MOM – CAP 25 minutes 400M Run 15 T2B 10 OHS 135/95 RX+ 5xE5MOM – CAP 25 minutes 400M Run 15 GHD 10 OHS 155/105
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WOD August 1, 2019 (Thursday)
Read More: WOD August 1, 2019 (Thursday)Warm-up: 10 Min Warm Up 3 Rounds for Quality, scale for time 10 Hollow Flutter Kicks 8 Regnegade Rows 6 Ring Dips Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 85%+ WOD: 3 RFT 100 DU 20 At DB Snatch 50/35 30 Pull Ups…
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WOD July 31, 2019 (Wednesday)
Read More: WOD July 31, 2019 (Wednesday)Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 80% 2 x 4 @ 85% 2 x 3 @ 90% WOD: 20 Min AMRAP 30 Burpees 20 Wallballs 20/14 10 HSPU
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WOD July 30, 2019 (Tuesday)
Read More: WOD July 30, 2019 (Tuesday)WOD: 3 RFT – 20 Min Cap 30/20 cal row 20 C2B pull up 20 DB overhead squat 50/35 Rx+ 3 RFT – 20 Min Cap 30/20 cal row 8 ring MU 20 DB overhead squat 50/35 *Must be ring muscle ups, bar muscle ups will not be Rx+ WOD: Team of 2 2 RFT…
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WOD July 29, 2019 (Monday)
Read More: WOD July 29, 2019 (Monday)Warm-up: 5 x EMOM Negative Pull Ups 5 Pull Ups, :05 Negative Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 85%+ WOD: 12 Min AMRAP 50ft KB (2) Front Rack Lunge 53/35 50ft HS Walk 1 Rope Climb *Scale HS Walk for 100Ft Bear Crawl
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WOD July 26, 2019 (Friday)
Read More: WOD July 26, 2019 (Friday)Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% WOD: For Time 1 Mile Run Rest 4 Min, Then 5 Rounds 4 Front Squats 185/125 8 Bar Facing Burpees Rx+ – Vested if you have one
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WOD July 25, 2019 (Thursday)
Read More: WOD July 25, 2019 (Thursday)Weightlifting: Power Snatch 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 15 Min AMRAP 300/250m Row 21 OHS 95/65 WOD: 15 min AMRAP 300/250m Row 21 OHS 135/95
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WOD July 24, 2019 (Wednesday)
Read More: WOD July 24, 2019 (Wednesday)Warmup: 9xEMOM 1 – 10 Box Step Ups 2 – 10 Kang Squats 3 – 20 Plank Shoulder Taps Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 80%+ WOD: For time 25, 20, 15, 10 Sit Ups *15 Power Snatch Each Round 65/95
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