Archive for 'WOD'
A. Every 5 minutes for 5 sets
400m Run
20 Front Rack KB Lunges
*Scale run to get approximately 2min of rest on first set
B. Mobility
Foam Roll Quads + IT Bands
Pigeon Stretch 2mins each
Couch Stretch 2mins each
A. Pause Front Squat 5×3 (3s)
B. For Time – 15min Cap
60/40 Cal AB
50 TTB
40/30 Cal Row
30 STOH 135/95
A. Hang Power Snatch + OHS
5-5-4-3-3
*On first 2 reps of each set, 1s pause at hip, 1s pause at knee for the HPS and 3s pause in OHS
B. AGOQ #4
AMRAP 5
9 HSPU
6 BF Burpees
3 Snatch 165/115
A. AGOQ #2
4 RFT – 15min Cap
25 CTB
5 Cleans 245/170
B1. Lateral Plate Raise w/ 1s pause 3×10
B2. Lateral Plank 3×30-60s each side
C. Pec/Delt Lacrosse Ball Smash
A. AGOC Workout 1
For time – 10min Cap
4 thrusters 135/95
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
B1. GHD Raise 3×8-12
B2. Bentover Row (BB) 3×8
B3. V-Ups or Tuck Ups 3×15-25