AXLE Strength 2-7-19
4 Rounds Body Weight 400 meter sled drag 3 x WB toss for height Rx 14# / 20# If you hit the rafters, get a heavier ball
Entries by Kare Williams
AXLE Strength 1-29-19
Strength #1 Sandbag BEAR hug carry 5 sets 100m Grab a heavy bag, give it a hug and WALK Strength #2 Cuban Press 5×4 #35/45 EMPTY BAR ONLY!
AXLE Strength 1-2-19
Front Rack Reverse Lunges 5 x 10 5 Rounds 10 DB Snatches 30 sec Enterprise 30 sec pinch plate hold Rx 35 / 50
AXLE Strength 11-7-18
Drop Snatch 5 x 3 Stay lighter, focus on speed under the bar High Hang Snatch 5 X 3 Building sets, with good form, focus on hip speed Squat Snatch 5-5 3-3-3 1-1-1-1
Rowing WOD 10-14-18
METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! LOTS AND LOTS OF METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ITS THE LAST WEEKEND!!!!!!!!!!!!!!!!!
WOD 9-21-18
Warm Up 1000 meter row sprint 5 strokes every 100 meters 20 arm circles 20 elbow circles 20 wrist circles wrist stretches PVC shoulder series WOD
ROWING WOD 9-16-18
Warm Up 3 Min easy row 20 stroke pyramid 3 min stretch Long distance stroke rate work…. Let’s get some meters for the Fall Challenge 2 Rounds 3 min 22-24 s/m -1 min rest- 2 min 26-28 s/m -1 min rest- 1 min 30-32 s/m -1 min rest- 2 min 26-28 s/m -1 min rest- […]
Fire Factory
Fireman’s Carry skill practice Pair up with someone of equal build and take turns carrying each other 50ft. 30 minute AMRAP (2 Person Teams)Iditarods 100ft (outside) One partner sits on the sled whilst the other pulls them 100ft then switch and pull back Sandbag Lunges 50ft (inside) One partner carries a sandbag 50ft while Lunging. […]
WOD 7/6/18
CORE AMRAP 10 min 20 oblique band twist 20 sec bar hang with act shoulder hold “L” sit, Knees up or Hollow Hold 20 sec R plank, 20 sec L plank 20 KB side bend Strength Split Jerk 5 X 5 building sets 5 X 3 @ 75% to 85%
WOD 7/3/18
For Time 15 Pull Ups 18 Wall Balls 21 Cal Row 2X 9 Pull Ups 12 Wall Balls 15 Cal Row 3X 3 Pull ups 6 wall balls 12 cal Row Rx 14# / 20#, 9′ / 10′ Rx+ CTB, 10′ / 11′
