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WODs

  • 07/09/2014 WOD

    By Mike Cheatham | In WOD | on July 8, 2014

    Wednesday 07/09/2014 Warm Up: 3RNFT Row 250m 15 Banded Good Mornings 10 KB Swing 5 Goblet Squats Strength: (20 minutes) Deadlift 3@9 (Load drop 5%) WOD: 10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 155/105  (no racks) 2.4.6.8.10.12.14.16.18.20 reps of: Pull ups Level 1 – 75/55 Ring Row or Oly Bar Pull Up Level 2 – 135/85 Pull up […]

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  • 07/08/2014

    By Mike Cheatham | In Uncategorized, WOD | on July 7, 2014

    Tuesday 07/08/2014 Warm Up: DROM + Hip Mobility Strength: (20 Min) Back Squat 2@9 (Load Drop 5%) WOD: 20 Min AMRAP: 3 Snatches 155/105 6 Strict Ring Dips 10 pistols Run 200M Level 1 – 75/55, Box Dips, Air Squats Level 2 – 135/85 , Dips, Pistol or sub   Extra Credit: 25 Min easy […]

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  • 07/07/2014 WOD

    By Mike Cheatham | In WOD | on July 6, 2014

    Monday 07/07/2014 Warm Up: DROM + Row 500/Run400M Clean and jerk Warm-up Strength: (25 min) Level 1 Clean and Jerk Technique Level 2 Clean and Jerk @ 81% 10-15 Reps WOD: 5 RFT: 10 Power Cleans 135/95, 95/65, 75/45 10 Burpees

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  • 07/03/2014 WOD

    By Mike Cheatham | In WOD | on July 2, 2014

    Thursday 07/03/2014 Warm Up: DROM + #6 Strength: Strict Press 3@9 (load drop 5%) WOD: Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Shoulder to Overhead, 3 reps 3 Chest to bar Pull-ups 100/65 pound Shoulder to Overhead, 6 reps 6 Chest to bar Pull-ups 100/65 pound […]

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  • 07/02/2014 WOD

    By Mike Cheatham | In WOD | on July 1, 2014

    Wednesday 07/02/2014 Warm Up: Drom and C&J Bar WU Strength: Level 1- Clean and Jerk Practice Level 2/3-15-20 Reps -Clean and Jerk @ 71% WOD: “Death By Power Snatch” EMOM complete 1 more Power Snatch, 135/95, 95/65, 75/55 Example, Min 1 complete 1 PS, min 2 complete 2 PS, min 3 complete 3 PS for […]

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