Entries by Cori Smith

Wednesday 5/23/18

Strength: Power Clean 5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%) WOD: 4 Rounds, NFT A) 4 DL @ 85% of 1RM B) Sled Push 100ft (heavy and slow, continuous grind) C) Handstand hold – accumulate 30 sec Accessory: A) Single Arm Hang 5 x 10 sec/ side (Rx+ […]

Tuesday 5/22/18

Strength: Strict Chest to Ring Pull ups 5 x 3, pulling as low as possible *Rest approx. 2 min between sets WOD: 24 min alternating EMOM Min 0-11 A) 5-10 C2B pull ups (+ 1 rep from last week or add weight vest) B) 30 sec max cal bike (aim for higher total than last […]

Monday 5/21/18

Strength: Superset 10 KB Goblet Squats Over under down / back 10 Russian KB Swings Bear crawl down / Burpee broad jump back A) Back Squat B) Weighted Dip 5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%) *Warm up sets apply to both movements WOD: For total reps 6 […]

Friday 5/18/18

WOD: Partner “Linda” + 200m relay, 40 min cap 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (1.5 x BW) Bench Press (BW) Clean (0.75 x BW) *All reps are individual, switch after ea movement Running relay – when finished with Linda, partners will use remaining time to run for max distance […]

Thursday 5/17/18

Strength: Prone Row 2 warm up sets, then 3 x 8 AHAP * Rest approx 60 sec between sets WOD 1: 8 min for max reps 1 min KB swings 1 min DU’s WOD 2: 8 min for max reps 30 sec max cal bike 30 sec rest 30 sec TTB 30 sec rest Accessory: […]

Wednesday 5/16/18

Strength: Weighted Push Ups 2 warm up sets, then 3 x 8 AHAP * Rest approx 60 sec between sets WOD: For time, 25 min cap Run 800m 200m rack carry (53/35) Run 800m 200m farmers carry (53/35) Run 800m Accessory: 6 x 6 assymetric KB press – 1 heavy KB and one light KB […]

Tuesday 5/15/18

Strength: 12 min EOMOM 3-position hang power snatch High hang, Above the knee, Below the Knee, start at 50% of 1RM and increase as able with goal of no missed reps WOD: 4 Rounds, final score is slowest round 5DL @ 80% + 5 cone suicide Rest approx 3 min between rounds

Monday 5/14/18

Strength: Superset, 4-5 rounds ea A) 4 Weighted Pull ups + 6 strict pull ups (Scale = 4 strict + 4 band assisted) B) Tempo Front Squats – 3 reps @ (6:1:X:1) WOD: 12 min AMRAP 20 cal row 15 WBS 5  C2B Pull ups *score is total reps, 1 round = 40 reps Accessory: […]

Friday 5/11/18

Strength: Bench Press 5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (3 x 3 @ approx 90%) (2 x 8 @ approx 70%) WOD: 24 min alternating EMOM Min 0:00 to 11:00 A) 30 sec max cal bike B) 2 wall walks (scale = inchworm) Min 12:00 to 23:00 A) 5-10 […]

Thurssday 5/10/18

Strength: Back Squat 5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (3 x 3 @ approx 90%) (2 x 8 @ approx 70%) WOD: 3 Rounds 60 DU’s (120 singles) 20 DB Snatch (50/35) Rest 3 min Another 3 Rounds 60 DU’s (120 singles 20 DB Snatch (50/35) *score is total […]