17
Aug

8/18/2016

By: Kelly Harrod Leave a Comment

Accessory- :60 Seconds On/:30 Seconds off  – 3 Rounds Dumbbell Bench Press Rest: 30 Seconds Banded Lateral Walks Rest: 30 Seconds Straight Arm Plank Rest: 30 Seconds Banded Hip Extensions Rest: 30 Seconds   WOD 3 Rounds: 15 Burpees 30 Double Unders    

16
Aug

8/17/2016

By: Kelly Harrod Leave a Comment

Strength Back Squat 4×4 @80% Dumbbell Strict Press – neutral grip, rest, pause( 25% of strict press max/ strict press =100 grab two 25lb dumbbells) (Rest Pause= Do max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max set. Three sets total)       WOD: […]

15
Aug

8/16/2016

By: Kelly Harrod Leave a Comment

Strength Deadlift- 1×3 Heavy (Controlled on the way down, take hands off the bar, complete next rep) Pause Power Position Snatch 6×3 @70-80%       WOD Amrap 10 Minutes: 10 Front Walking lunges (95/65) 10 Handstand Pushups 10 Lateral Burpees          

14
Aug

8/15/2016

By: Kelly Harrod Leave a Comment

Strength: 1.Back Squat 5×5 @70%   2.Strict Press 5×5 @70%   WOD:   For time:  (10 minute time cap) 3 Rounds 20 Overhead Squats (95/65) 20 Pullups  

12
Aug

Saturday 8/13/2016

By: Kelly Harrod Leave a Comment

Strength: 1 RM Bench Press WOD: Amrap: 7 Minutes   30 Wallballs 15 Chest to Bar    

11
Aug

Friday 8/12/2016

By: Kelly Harrod Leave a Comment

Strength 1RM Pause Power Position Clean plus Jerk (If jerk limits you continue without)   WOD: 20 minute run (or row) 4laps = 1 mile (See how far you can get!)        

10
Aug

Thursday 8/11/2016

By: Kelly Harrod Leave a Comment

  Accessory- :60 Seconds On/:30 Seconds off  – 3 Rounds Hip Extension Dumbbell Press Rest: 30 Seconds Pinch Plate Carry Rest: 30 Seconds Rowing Rest: 30 Seconds Wrist Curls Rest: 30 Seconds   WOD Death by Toes to Bar (Start at 3 and go up by 3’s)  

9
Aug

Wednesday 8/10/2016

By: Kelly Harrod Leave a Comment

Strength 1 RM Strict Press   WOD: 3 Rounds For Time: 15 Pullups 15 Power Snatches (95/65)

8
Aug

Tuesday 8/9/2016

By: Kelly Harrod Leave a Comment

Strength 1 RM Pause Power Position Snatch   WOD Amrap 10 Minutes: 9 Deadlifts (225/135) 12 Bar Facing Burpees Run 200M (2 laps around gym)

7
Aug

Monday 8/8/2016

By: Kelly Harrod Leave a Comment

Strength: 1 RM Back Squat   WOD:   For time: 20 Handstand Pushups 15 Power Cleans (135/95) 15 Handstand Pushups 10 Power Cleans (135/95) 10 Handstands Pushups 5 Power Cleans