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WODs

  • 07/23/2014 WOD

    By Mike Cheatham | In WOD | on July 22, 2014

    Wednesday 07/23/2014 Warm Up: Drom + Row 500/Run 400 + Clean and Jerk Bar warm Up Strength: 25 Minutes Level 1 – Clean and Jerk Practice Level 2/3-Clean and Jerk 10×92% WOD: Level 1- 12 Min Amrap: 30 Single Unders 14 Walking Lunges 7 KBS, 45/35 Level 2- 12 Min Amrap: 30 Double unders or […]

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  • 07/22/2014 WOD

    By Mike Cheatham | In WOD | on July 21, 2014

    Tuesday 07/22/2014 Warm Up: 3 Rounds: 3-5 Muscle ups or beat swings 3-5 Hand stand pushups or pike 3-5 Dips 3-5 Pullups 10 Ring Rows * Pick a rep range that allows skill Development, not fatigue.” Strength: 22 Minutes 3@9 Deadlift (Load Drop) 2-3% No more than 2 Drop sets WOD: Level 1- 21-15-9 Pull-ups […]

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  • 07/21/2014 WOD

    By Mike Cheatham | In WOD | on July 20, 2014

    Monday 07/21/2014 Warm Up: Run 400M/Row 500M Squat prep- DEMO Strength: 22 Minutes- 2 Count Pause Back Squat 6@9 (Load Drop) 5% WOD: All levels- 4 rounds for time of: Row 500 meters Rest 2 minutes Extra Credit: 3 x 15-20 Psoas Wall stretch -DEMO Accumalte 2 Minutes per leg Couch Stretch

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  • 07/18/2014 WOD

    By Mike Cheatham | In WOD | on July 17, 2014

    Friday 07/18/2014 Warm Up: Drom Line up outside in rows..as coach says go each row will complete the following for 50m Jog Forward Jog Backwards High Knees Butt Kickers Jog Side Step Burpee with a Sprint Barbell Warm UP Strength: 25 Minutes Level 1- Clean and Jerk Practice Level 2/3-Clean and Jerk 15-20 @73% WOD: […]

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  • 07/17/2014 WOD

    By Mike Cheatham | In WOD | on July 16, 2014

    Thursday 07/17/2014 Active Recovery 530am/630pm WOD: 10 Rounds for time of: 10 Wall Ball L2-20/14 L1-14/20 10 KB Swings L2-55/35 L1-35/25 10 Box Jumps L2-24/20 L1- Adjust height as needed Level 3 or Competing in Swamp Monster Rest/Active Recovery with Amy 9:00am/430pm/530pm AMY IS BACK!!! Yoga with Amy

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