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SERVING THE CARBONDALE AREA SINCE 2010

WOD Blog


8/17/2015 YAY MONDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK 3 / DAY 1 SQUAT CYCLE
BS. FS
8@ 65%. 5@60%
8@ 70%. 5@70%
6@ 80%. 5@75%
6@ 85%. 5@80%

WOD 2:
3RFT
21 OHWL (45/25) EACH
15 KB SWINGS (2/1.25)
9 PULLUPS (strict)


8/14/15 YAY FRIDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK 2 / DAY 2
FS. BS
10 @ 60%. 5@60%
8 @ 70%. 5@65%
8 @ 75%. 5@70%
8 @ 80% 5@70%

WOD 2:
3/4 MIN AMRAP’s
1). 5 PULL UPS (strict)
10 STRICT PRESS (45/35)
15 V-UPS
1:00 REST ( load bar)
2). 5 T-2-B
10 FS (135/95)
15 V-UPS
1:00 REST
3). 5 THRUSTERS (135/95)
10 HSPU’s (strict)
15 V-UPS


8/13/15 YAY THURSDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
CARDIO THURSDAY!!!
50 Burpee 6″ BAR TOUCHES

WOD 2:
200 M MED BALL TUN (20/14)
100 Fr med ball squats
10 med ball push uos
80 G-2-OH
10 med ball push ups
60 med ball cleans
10 med ball push ups
40 lateral med ball jumps
10 med ball push ups
20 wall balls
10 med ball oush ups
200 M med ball run


8/12/2015 YAY WEDNESDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
100 DU
30 KB SWINGS (2/1.25)
100 DU

WOD 2:
21/18/15/12/9/6/3
Stationary lunges (65/45)
Pushups
Buy out 100 sit ups


8/11/2015 YAY TUESDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
3 ROUNDS
5x 3 sec pull up hold/ 2 sec neg
5 sec neg HSH
25 V-ups

WOD 2:
4 RFT
500m ROW
10 OHS (135/95)


8/10/2015 YAY MONDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
WEEK2 / DAY1
FS. BS
10@60%. 5@60%
8 @65%. 5@70%
6 @70%. 5@75%
6 @75%. 5@75%
6 @80%

WOD 2:
“ELIZABETH”
21-15-9
PC (135/95)
RING DIPS
(Strict or 5 sec neg)


8/7/2015 YAY FRIDAY

Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
Pre
Squat cycle wk 1 day 2

WOD 2:
4 min amrap rest 2 min 4 min amrap
9 strict t2b
6 db strict press 50/35
3 strict mu/ 4 pull ups4ring dips=1mu