Today’s WOD Bent Over Rows and Thrusters Strength WOD A1. 3 x 12 Ring Rows 30sec Rest A2. 3 x 8 Reverse Grip Bent Over BB Row 30 second rest The pre-exhaust method is as popular with bodybuilders as skinny jeans are with hipsters. It’s easy to implement, and if used properly it can yield…
Today’s WOD Box Holds and Thrusters Strength WOD A1. Bulgarian Split Squat W/1sec Pause x 6 A2. 30 Sec Box Hold 45 secs 4 sets Straddle holds are another common routine element. Like the pike hold, once you learn this you can get creative with it and create new holds. Like for the pike holds,…
Today’s WOD Split Squats and Thrusters Strength WOD A. 10 Split Squats 20 sec rest B. Max Rep Strict Pull Ups (3 minimum/8max) 20 sec rest During the split squat both feet remain stationary; this exercise requires less coordination and strength because you do not push yourself back into a standing position — you remain…
SWOD 3 Rounds a. 8 Bulgarian Split Squats b. KB Shrugs with 1 second Pause Bulgarian Split Squat What Does It Do: Along with all the benefits mentioned above, I love this variation for two reasons. 1. By holding the dumbbell in a Goblet fashion, there’s a (more) significant anti-flexion component to the exercise, and…
Today’s WOD Thrusters, PullUps and Burpees! 40 Thrusters (95/65) 50 CTB Pull Ups 60 Burpees for Time Thruster Tips: Always try to match your breathing to the movement. With the thruster, this means one breath one entire movement. Inhale on the way down and exhale at the top of the press. After full lockout is…
Today’s WOD Pendlay Rows and Thrusters SWOD A1.4 x 6-8 reps Pendlay Row A2. Ring Hold x 30secs x 3 WOD 50 Thrusters (95/65) * Every minute do 3 Burpees 1. Begin with the bar at shoulder height (or clean from the ground; see below). Keep your elbows up so that the bar is touching…
SWOD A1. Front Squats 4×8 A2. Hammer Up: Curls Down DB Curls 3×8 Clean Grip vs. Crossed-Arm Grip. I do not recommend Front Squatting using the bodybulding-style crossed-arm grip. Here’s why: it’s much harder to keep your elbows up with the crossed-arm grip, and if your elbows don’t stay up, the bar will roll off your…
Today’s WOD Thrusters and Iso Holds SWOD 1a. 5 x 5 Thrusters 1b. 4 x 8 DB Hammer Curl Hammer Curls Classification Utility: Auxiliary Mechanics: Isolated Force: Pull Muscles Target Brachioradialis Synergists Brachialis Biceps Brachii Stabilizers Deltoid, Anterior Trapezius, Upper Trapezius, Middle Levator Scapulae Flexor Carpi Radialis Extensor Carpi Radialis WOD Tabata 4 Rounds…
SWOD 5 x 3 Hang Cleans WOD 1min of Thrusters (95/65) 1 min of Hang Cleans (treat each lift as a 1rm) 1min Burpees 1 min rest 4 rounds for time