12.6.16 WOD
December 5, 2016WOD: For time 50 Push-Ups 40 Pull-Ups 30 Dive Bombers 20 Toes-to-bars 10 Strict Handstand Push-ups
WOD: For time 50 Push-Ups 40 Pull-Ups 30 Dive Bombers 20 Toes-to-bars 10 Strict Handstand Push-ups
12.5.16 WOD
December 4, 2016WOD: Establish 1RM Back Squat 30~50% 8 Reps ~ 2 Minutes rest 60% 5 Reps ~ 2 Minutes rest 70% 3 Reps ~ 3 Minutes rest 80% 1 Rep ~ 3 Minutes rest 90% 1 Rep ~ 5 Minutes rest (max out) 100% 1 Rep ~ 5-15 Minutes rest (max out) + ~ 2-5% 1 Rep ~ 5-15 Minutes rest If time is left over work on a movement/skill you need work on.
12.2.16 WOD
December 1, 2016Strength: 15 Minutes Establish 1RM Hang Squat Clean Then: WOD: 5 Rounds for time of 5 Hang Squat Cleans @ 75% of 1RM 5 Wallcast 15 Minute cap.
12.1.16 WOD
November 30, 2016WOD: 10-9-8...3-2-1 for time of Overhead Walking Lunges 45/35 Hollow Rocks Ring Dips
11.28.16 WOD
November 27, 2016WOD: For time 21-15-9 Wallballs 20/14 @ 10/9' 10-8-6 Squat Snatches 135/95 16 Minute time cap.
11.23.16 WOD
November 22, 2016Rogue Fitness is running some AMAZING early Black Friday deals! All items are "5 items ship for $5", including heavy, heavy stuff like barbells, squat racks, plates and more. They also have a Hot Deals page with TONS of discounted items like apparel, plates, jump ropes, Nike Metcons, lifters and SO much more. Some are time sensitive so buy right away if you're interested! We do get a small commission when you click through our Rogue Fitness link
11.22.16 WOD
November 21, 2016WOD: "Filthy Fifty" For time 50 Box Jump 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press 45/35 50 Back Extensions (Supermans) 50 Wallballs 20/14 @ 10/9 50 Burpees 50 Double Unders
11.21.16 WOD
November 20, 2016WOD: 18 Minute EMOM of 2 Front Squat (AHAP with perfect form) 7 Strict Handstand Push-Ups 1 Rope Climb Note: complete each round as fast as possible. Try not to fail on the front squats.
