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WOD'S ARCHIVE

  • Sunday April 20th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    OHS 3-3-3-3-3   WOD: 3x 1 k rows rest 3 mins in between

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  • Saturday April 19th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    8 min EMOM 25 dubs 3 Muscle ups   20 min AMRAP 300 m row 10 v ups 10 hang cleans (115/80) 10 burpees

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  • Friday April 18th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    1×5 pause squats @ 40% (pause 7 seconds, then fire out of the hole)   HBBS: 1×10 60% 1×8 65% 1×8 70% 1×8 75%   Front Squat: 1×5 60% 1×5 65% 1×5 70% 1×5 70%   WOD: 10 min EMOM 5 Power cleans (135/95) 5 deadlifts 4 weighted step ups -Boxes (20in/20in) -KB (32kg/24kg)

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  • Thursday April 17th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    Bench Press: 65% x 5 75% x 5 *85% x 5+   Weighted Pull ups 8-8-8+ rest 1 min ME set at BW   WOD: 600 m run 60 push press (95/65) 600 m run

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  • Wednesday April 16th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    1Power clean 1 hang cleans 1 jerk   build up to a heavy set   WOD: 1 mile run 15 Hang clean and jerks (155/105) 800 m run   (20 min cap)

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  • Tuesday April 15th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    Plyometric work: 6×3 weighted box jumps (5 min cap)   HBBS: (High bar back Squat) 1×10 60% 1×8 70% 1×6 75% 1×4 80%   Front Squat: 1×5 60% 1×5 70% 1×5 70% 1×5 70%   (Squats will be done every 3 mins on the 3 mins with a strict 24 min cap )   WOD: […]

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  • Monday April 14th 2014

    By Forrest Sparks | In WOD | on April 13, 2014

    Warm up: 10 MB floor to over head throws 10 G’ ma throws   *Strict Press: (see notes below) 65% x 5 75% x 5 **85% x 5+   Weighted Dips: 3 sets 10-10-10 rest 1 min, then 1 set ME @ BW   WOD: 21-15-9 burpees Pull ups (12 min cap) (scale up C2B) […]

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  • Sunday April 13th 2014

    By Forrest Sparks | In WOD | on April 6, 2014

    Cooper test 12 min run   rest   “Annie” 50-40-30-20-10 -Double unders AB mat sit-ups

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  • Saturday April 12th 2014

    By Forrest Sparks | In WOD | on April 6, 2014

    1 rm close grip Bench press (15 mins cap)   1 set ME Front squats @185/125   *Beep test 7 Thrusters, 75/55 7 Pull ups 7 Burpees *If you are not able to complete the amount of rounds in the minute, knock down by 2 reps for every movement and continue. If it is still […]

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  • Friday April 11th 2014

    By Forrest Sparks | In WOD | on April 6, 2014

    Super set 3 sets – ME-strict Pull ups -ME strict HSPU’s -ME Double unders *   3x 800 m runs rest 3 mins between   *if you know you can do more than 50 double unders and you mess up before 20, do not count that as a set.

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