by Justin Quandt | Mar 31, 2014 | WoD
STRENGTH: Box Squat (2″-4″ below parallel) 2 reps, OTM10 < 80% Partner WoD: TEAM-of-2 3 x 5:00 Clock; Score is Rest 30 MedBall Pass Sit-up (block between),trade reps 1 for 1 40 Overhead MedBall Lunges, trade reps 5 for 5 60 Lateral Jump Overs (over block),... by Justin Quandt | Mar 31, 2014 | WoD
Benchmark Breakdown: ‘DANIEL’ Run technique pacing *practice 2x 200m with :60 rest CTB Pull-up technique sub-sets *practice sub-sets with minimized reset :40 – x5 w/ :05 reset REST 2:00 :40 – x3 w/ :03 reset REST 2:00 :40 – x1 w/ :01 reset ... by Justin Quandt | Mar 29, 2014 | Endurance WoD
Session 1, Week 2 Saturday March 29th 9 AM Team Obstacle Workout (WoDs with friends) Odd Implement: Rope AMRAP 30 – team of four 1. 2 rope climbs 2. sandbag clean box over 3. KB tater 4. Over under benches **This workout is for Endurance athletes only. The next... by Justin Quandt | Mar 26, 2014 | WoD
ScapWork: Preparation Sequence 5-8 reps at 3 positions (eyes – hips – ankles) Y T M Windows Press Kettlebell Complex: Skills review TGU EOM – 6 sets (3L + 3R) 1.5 TGU (up-down-up) 2 Thruster 3 Clean & Jerk 2 Thruster 1.5 TGU (down-up-down) ... by Justin Quandt | Mar 25, 2014 | WoD
STRENGTH: Bench Press 6 sets x 6 reps, REST 2:00 Partner WoD : Team-of-4 For Complete Rounds – CLOCK24 One by one athletes cycle through stations as fast as possible. Athletes may only advance when the athlete ahead clears that station. Rest is prescribed...
