Search
  • Today's WOD
    • Mar 4, 2020
    • 1 min read

WOD-3/4/20

Warm-up

12-10-8 reps: • Mountain Climbers

• Air Squats

1 round: • 20 sec Pec Stretch

• 20 sec goblet squat

• 20 sec Side Lunge Stretch

Strength

Back Squat

4x12 @ 60%

Conditioning

Bear Attack! 5 rounds for time:

• 7 Bear Complex Reps 95/65

• 5 Pull-ups

• 3 Chest-to-bar Pull-ups

• 1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Scaled option: for anyone who is not doing RX. 5 rounds for time:

• 7 Bear Complex Reps 55/35

• 9 Supine Barbell Rows

• 3 Dips

73 views0 comments

Recent Posts

See All

WOD-1/22/21 and 5 pm zoom link.

1 min per movement. Toy Soldiers Lunges Bear Crawl Burpee Broad Jumps 3 Rounds 10 Pass Throughs 10 Around the World (CW & CCW) 10 Overhead Squats 3 Rounds (30 seconds each) Straddle Sampson lunge Wod

350

WOD1/21/21 and 5pm Zoom class

2 rounds of: • 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Sampson lunges 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squ

450

WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows

370