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WODs

  • 08/26/2014 WOD

    By Mike Cheatham | In WOD | on August 25, 2014

    Tuesday 08/26/2014 Pre-Game: Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Wram Up: Row 1000m then 2 rounds of: 5-10 Butterfly pullups/Kip/Oly Bar 5-10 Strict ring dips or sub 5-10 Toes to Bar *Practice not fatigue Strength: Push Press 6@9(No Drops) Deadlift 3@9 (No Drops) WOD: Level 1- 7 rounds On the 3:00 Run 200m […]

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  • 08/25/2014 WOD

    By Mike Cheatham | In WOD | on August 24, 2014

    Monday 08/25/2014 Pre-Game Squat Prep-DEMO Muscle up Prep-DEMO Warm Up: Row 1000/Run 800 2RNFT : 30-50 double unders or 30 Seconds practice, 3-6. Muslce Ups Or Sub 5-10 wall balls 20 Second Hollow Hold Strength: (12 Min) Back Squat 6@9 (No Drops) WOD: (15 Minute Cap) Level 3- 5 Bar M.Ups 10 FS 155/105 20 […]

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  • 08/22/2014 WOD

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

    Friday 08/22/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800 2 rounds of 8-10 reps Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip WOD: 3 Rounds, not for time of: 1 Power Snatch, 60% of 1RM 2 OHS, 60% of 1RM snatch 3 C2B /Pull […]

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  • 08/21/2014 WOD

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

    Thursday 08/21/2014 Active Recovery Day 530am/630pm Warm Up: Row 1000/Run 800 2 rounds of 8-10 reps of Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip WOD: For time: 50 Wall ball shots, 20/14 25 Toes-to-bar 40 Wall ball shots, 20/14 20 Toes-to-bar 30 Wall ball shots, 20/14 15 Toes-to-bar 20 Wall […]

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  • 08/20/2014 WOD

    By Mike Cheatham | In WOD | on August 19, 2014

    Wednesday 08/20/2014 Pre-Game: Upper body prep-DEMO Lower body Prep- DEMO Strength: 15 Minutes: Level 1- Clean and Jerk Practice Level 2/3 Clean and Jerk 5x(1)@80%  WOD: 12 Min AMRAP: Run 200M 8 Pull-ups 12 KB swings Extra Credit: 30 Min easy Row/Run

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