by Jennifer Adams | Apr 29, 2022 | WOD
Workout: For Time: 4 rounds of: 5 Devil’s Clean 5 Renegade Rows immediately into: 4 rounds of: 50 Double Unders 2 Rope climbs immediately into: 4 rounds of: 5 Devil’s Clean 5 Renegade...
by Bill | Apr 15, 2019 | Skill, Strength, WOD
STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated grip 1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s. METCON For time: 40 KBS (53, 35) 4 Rope Climbs 30 KBS 3 Rope Climbs 20 KBS 2 Rope Climbs 10 KBS 1 Rope Climb Rx+:(70, 53) (Legless...
by Bill | Apr 4, 2019 | Metabolic Conditioning, Skill, Strength, WOD
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 2 Rope Climbs 20 Barbell Rows (95, 65) 200 Meter Run EXTRA CREDIT Shoulder Circuit #2: 3 x 10-15 ea. Rest...
by Bill | Mar 5, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. – take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b. METCON AMRAP 7: Row 250 Meters 1 Rope Climb (Legless...
by Bill | Jan 28, 2019 | Metabolic Conditioning, Skill, WOD
Metcon: Rx+: For time: 10-8-6-4-2 Strict HSPU *2 Legless Rope Climbs after each set Rx: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each set w. legs Extra Credit: 10AMRAP of: 10 Side Plank Crunches each 20 Double KB Bent-over Rows 30 DB Rollback Tricep Extensions...
