Entries by Kevin Turcio

5/13/2022

W.U. Group W.O.D Benchmark “Jackie” 10 Min CAP 1000M Row 50 x Thrusters 45/30 30 x Pullups **This WOD will be peer judged

5/12/2022

W.U. Group Stretch Core 1:  3 sets of 20 x Star V-ups Conditioning: 30-20-10 Ski Erg Bike Row Core 2: 3 Min Accumulative time Tall Plank W.O.D 14 min AMRAP, NOT FOR TIME 20 x Russian Twists 15/10 12 x Bicep Curls 10 x Barbell High Pulls Single Arm DB Press w/:20 sec hold on […]

5/11/2022

W.U. Group Strength:  2 Options today 20 Min Clock A. Clean and Jerk 1 RM or B.  10 Min Build to a single heavy Bench Press then 10 Min EMOTM Odd: 5 x Bench Press @ 70% of todays single Even: 10 x Ring Rows W.O.D 9 Min AMRAP of Start: 2  x Clean and […]

5/10/2022

W.U. Group Strength:  Push Press In 10 Mins Build to a 3 RM Push Press then immediately into 10 Min EMOTM Odd: 5  x Push Press @ 75% of Todays 3 Evens: 5 x Pushups (perfect) W.O.D 3 RFT of 20 x Box Jumps 24/20 15 x KB Swings (russian) 53/35 10 x HSPU

5/9/2022

W.U. Group Strength:  2 Parts A. 3 sets of  Strict Pullups 10-12 reps (less tension) B.  Back Squats, Every 2 Mins, 16 min clock 4 sets of 6 @ 75% W.O.D for time complete 50 x Alt DB Snatches 50/35 100 x Double Unders 50 x DB OH Squats (Alt every 5 reps) 50/35 100 […]

5/6/2022

W.U. Group W.O.D Benchmark Fridays ” Diane” 21-15-9 (10 Min CAP) Deadlifts 225/155 HandStand Pushups **Peer judged

5/5/2022

W.U. Group Stretch Core 1: 3 x :30 sec Hollow Holds Conditioning:  work through as sprints, record times 500M Row Rest 1 min 1000M Row Rest 2 min 500M Row Rest 1 min 250M Row Core 2: 3 x :30 sec Tuck Hold from pullup rack W.O.D 18 min Not For Time 8/8 x Chainsaw […]

5/4/2022

W.U. Group Strength:  Snatch work, 15 Mins Power Snatch + 2 OH Squats W.O.D 3 Rounds of 15 x Power Snatches 75/55 15 x OH Squats 75/55 400M Run

5/3/2022

W.U. Group Strength:   Strict Press 10 Min Build to a heavy single then 12 min EMOTM Odd Min:  8  x Strict Press @ 60% or todays heavy single Even Min: 8 x Pushups W.O.D 21-15-9-15-21 Wall Ball 20/14 Calories

5/2/2022

W.U. Group Strength: A:  6 Mins  3 sets of 12-15 Strict Pullups B. Back Squat, Every 2 Mins, 4 sets of 8 Set 1: 60% Set 2: 65% Set 3 and Set 4: 70% W.O.D 6 RFT of Odd Rounds: Left Side 6 x KB Snatch 44/26 6 x Weighted KB Pistols 44/26 36 x […]