Front Rack Reverse Lunges 5 x 10 5 Rounds 10 DB Snatches 30 sec Enterprise 30 sec pinch plate hold Rx 35 / 50
About Kare Williams
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Entries by Kare Williams
Warm Up 600 meter run or 600 meter row 2 x 30 singles 10 walking lunges 3 inch worms CORE 3 Rounds 5 Jump to ring hold 2 Hot Lizards 10 weighted superman 10 oblique mountain climbers WOD #1 3 Rounds 400 meter run -rest time it took to run- WOD #2 3 Rounds 50 […]
Strength and Skill day Skills EMOM 12 min Hollow / Superman bar drill DU’s Handstand practice Spend one minute at each movement rotating through. WOD #1 3 Rounds 1 min HEAVY weighted plank hold 10 Soft Stones over the shoulder Work in partners to load plank weight, alternate stone throws if using the same weight […]
CORE 3 Rounds 30 sec Handstand Hold 10 GHD sit ups with Med Ball 10 Back extensions Bench Press 8 6-6 4-4-4 2-2-2-2 Building sets to a heavy 2. Superset with bent over rows Bent over Row DB or KB Heaviest weight with good form for unbroken set, superset with bench press
Warm Up Fish Game or Darts 4 min 2x 10 lunges 2 plank wheels 2 perfect stretches CORE AMRAP 8 min 10 sec active shoulder hang with hollow hold 20 sec back plank 10 knee tucks 6 paralette pass through HAPPY NEW YEAR!!! First class of the day is at 2pm WOD AMRAP 10 min […]
Strength Assessment Pinch one plate per hand as long as possible WOD #1 Death March Around the worlds 35′ Death March 6 Around the worlds with Med ball Rx 35 / 53 KB Alternating movements WOD #2 3 position clean 5 x 1 @ 75% – 85% 1 High hang 1 hang 1 Ground
Warm Up 4 rounds 10 Jumping jacks 10 Mountain climbers 10 air squats 20 DU’s 5 push ups down dog to superman PVC Shoulder Series Bergener warm up WOD AMRAP 4 min 8 hang power snatch 16 Box Jumps -3 min rest, add weight to bar- AMRAP 4 min 8 Power cleans 1 box walk […]
PARTNER WOD 18 Rounds 30 sec rowing sprint (bike sprint, or parking lot sprint) 3 Pull ups 6 push ups 9 air squats Partners alternate rounds Rx+ 5 pull ups (or 3 MU) 10 push ups 15 air squats Score is time to complete, plus 1 sec for every calorie
Warm Up 3 min row 30 stroke pyramid 3 min stretching WOD 5k row for time LETS’S FINISH OFF THE YEAR WITH A 5K PR!!!
XWOD Suitcase Farmers carry Wall Ball for height 5 x 35′ farmers carry (each hand) 2-1-2-1-2 Max Height wall ball throw Max Wall Ball throw for height 2 attempts to throw the WB as high onto the wall as possible. Each attempt must begin in the standing position holding WB at chest, go through a […]