Tag Archives: wod

The Pain Train!

Here’s a crazy WOD for you.  Start with your Dynamic warm-up and range of motion drills, then do sandbag squats to the song, “Bring Sally Up.”  When the song says up, go up, and when it says down, go down.  Hold each position until the song tells you otherwise.  Click here for an example: https://www.youtube.com/watch?v=CswK7e_Bep8. […]

Post X-mas Crush-fest

Dynamic warm-up. 1st WOD) 5 rds of 400m run, 15 overhead squats 2nd WOD) 12:00 AMRAP of: 10 single arm DB snatches (5 each side) 10 standing broad jumps 10 KB swings 10 atomic sit-ups 3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m. 4th Station) Seated DB curls to shoulder press 4 […]

Got Crabs?

ROM Drills, 1 mile run.   Warm-up: Do 10, 20, 30 of: Hand-release push-ups V-up sit-ups Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head) After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward)   Strength: Bench press 10-10-8-8-8, after […]