by Gene Crawford | Feb 28, 2021 | WOD
03-01
‘Grettel’ 10x Rounds 3x Push Press (use 2xDBs or Barbell) 3x Push-ups 3x Burpees
FINISHER 2:00 Max Reps Sit-ups 2:00 Rest 2:00 Plank (do the best you can, accumulate the time in plank)
03-02
STRENGTH WORK FIRST 3-5-7-5-3 Thrusters 95#/65# Scale accordingly
4x Rounds 200m Run/Walk 10x Single Arm ALT DB Snatch 10x V-ups / Sit-ups
03-03
8:00 AMRAP 5x Burpees 5x Deadlift 5x Push-Ups (Feet Elevated)
FINISHER 4x Rounds 20x Russian Twists 10x V-ups :30 Hollow Hold :30 Plank :30 Rest
03-04
50-40-30-20-10 Jump Rope Singles (2:1) Sit-Ups
*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY” **No additional work in the EVEN rounds.
1 Round of KELLY… 400m Run 30x Box Step Ups 20x Wall Balls
03-05
30:00 AMRAP 10x KB Deadlift #AHAP 10x Push-ups 10x Push Press 45#/35# 20x Air Squats 10x Jumping Squats 30x Farmer Carry 100m
03-06 & 07
Active Recovery ~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Feb 22, 2021 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the interne t.
This week joined by co-host Aaron “Grizz” Griswold .
(more…)
by Gene Crawford | Feb 22, 2021 | WOD
02-22
20:00 AMRAP 20x Plate Squats (hold out in front) 10x Push-ups (hands on plate) 10x Squat Jumps (hands on plate when in down position) 10x Plate Sit-ups 10x Plate Russian Twist 20x Mountain Climbers (hands on plate)*Plate = 25#/10# **If you don’t have a plate, just do the same movements without one 🙂
FINISHER 3x 1:00 Wall Sit Rest :30 between sets 3x 1:00 Plank Rest :30 between sets 3×12 v-ups Rest as needed between
02-23
20-16-12-8-4 DB Snatch #AHAP Burpee Over the DB (scale: Burpee or Push-ups)
FINISHER 4x Rounds 10x Bicep Curls 10x Hammer Curls 10x Shoulder Pres 10x Front Squat 10x Thruster 2xDB’s #AHAP
02-24
5 Rounds for time: DT 12 Deadlifts w/KB 9 Hang Power Cleans w/2xDB 6 Push Jerks w/2xDB
*Make the KB and DB’s a moderate weight.
FINISHER Run 600-800m (moderate pace)
02-25
15:00 AMRAP 1x Burpee 2x Air Squat 2x Burpee 4x Air Squat 3x Burpee 8x Air Squat etc…
02-26
12:00 EMOM 10x Goblet Squat + 5x Push-ups **Every other minute do Air Squats instead of Goblet Squats
FINISHER 3×15 Ring Rows 3×10 Bent over Rows 2xDBs 3×10 Shoulder Press 2xDBs
02-27 Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
02-28
~Rest Day~
by Gene Crawford | Feb 20, 2021 | WOD
Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Feb 19, 2021 | WOD
‘Black Widow’ 15:00 AMRAP 10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut) 10x Push-ups 10x 180 Squat Jumps 10x Burpees (W/O Push-up) 10x Mountain Climbers 10x Leg Throughs (All fours to single leg through) *https://youtu.be/dtVD2MPp9Ao
FINISHER 4x 10x DB Push Press 4x 10x RKBS #AHAP 3x 10x V-ups (or Sit-ups)