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WODs

  • 05/27/2014 WOD

    By Mike Cheatham | In WOD | on May 26, 2014

    Tuesday 05/27/2014 Warm Up: Row 500M or run 400m 2RNFT: (sub as needed) 1 Muscle up 3 Strict HSPU 6 Pistols (alt) 9 Toes to Bar Strength: 5 Min to warm-up FS to 4@8 EMOM x 18 A. 4 Front Squats @8 B. 1 Muscle UP + 1 Ring Dip x3/x2, or sub +dips C. […]

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  • 05/23/2014 WOD

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

    Friday 05/23/2014 Strength: EMOM for 6 minutes Back Squat 6×2@70% WOD: For time: 50 handstand pushups/Pike off a Box/Pike Run 600m 40 chest-to bar pullups/pull ups, use band as needed/ pull up off Oly Bar Run 400m 30 weighted pistols, 24kg/16kg, alternating /Pistol sub off the box or roll up Run 200m  

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  • 05/21/2014 WOD

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

    Thursday 05/21/2014 Active Recovery 530am/630pm “Run and Row” Run 1600 Meters Rest exactly 4 minutes Run 800 Meters Rest exactly 2 minutes Run 400 Meters Rest exactly 2 minutes Row 400M Rest exactly 2 minutes Row 800 Meters Rest exactly 4 minutes Row 1600 Meters 9am/430pm/530pm Yoga with Amy    

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  • 05/21/2014 WOD

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

    Wednesday 05/21/2014 Be ready to work when you guys get in the gym! No time to waste tomorrow Warm-up: Do this once with a barbell. 3-5 reps each of: Shrug High Pull Muscle Snatch Drop Snatch (to Power Position) Overhead Squat Sotts Press Duck Walk (forward and backward) Hang Snatch from Position 1 Skill: 1 Snatch […]

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  • 05/20/2014 WOD

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

    Tuesday 05/20/2014 Warm Up: 3RNFT: Row 200M 2-5 M.Ups, Pull Ups, PU off Oly bar 10 Pistols (alternate) or Sub 1 minute of Double Unders, or DU work WOD: Row 250M 15 Slam Balls 20/10 20 Burpees 15 slam balls row 250M Rest/Active movement for 10 Minutes Repeat total of 3 times “

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  • 05/19/2014 WOD

    By Mike Cheatham | In WOD | on May 18, 2014

    Monday 05/19/2014 Warm Up: DROM then do this once  with a barbell. 3-5 reps each of: Shrug High Pull Muscle Clean Front Squat Hang clean from Position 1 Press Push Press Push Jerk Split Jerk WOD: 5 min warmup to 70% of clean and jerk 20  Min every other Minute A. 2 clean and jerks @70% B. […]

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  • 05/16/2014 WOD

    By Mike Cheatham | In WOD | on May 15, 2014

    Friday 05/16/2014 Warm up: Do this once with a PVC pipe, then once with a barbell. 3-5 reps each of: Shrug High Pull Muscle Clean Front Squat Hang clean from Position 1 Press Push Press Push Jerk Split Jerk Strength: 70% x1 for a 10 EMOM Clean and Jerk (no heavier) Followed by: 10 Minutes to Establish 1RM […]

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