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KB figure 8’s'S ARCHIVE

  • Wed.4.10.19

    By CoachBo | In WOD | on April 9, 2019

    Warmup: PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup: Work up to 75% Work: 10 x 5 WOD: 3 rounds 10 Ring Pushups 15 Pull-ups 20 KB Figure 8’s :30 Banded runs Cool-down: Roll out and stretch

    CONTINUE READING
  • Wed.6.7.17

    By CoachBo | In WOD | on June 6, 2017

    Warmup: ROM drills, dynamic stretches Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90%% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch

    CONTINUE READING
  • Sun.12.18.16

    By CoachBo | In WOD | on December 17, 2016

    Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.10.26.16

    By CoachBo | In WOD | on October 25, 2016

    Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup to 95% of your 1RM Work: 10 x 1 with 60 – 90 sec rest between sets WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

    CONTINUE READING
  • Wed.7.27.16

    By CoachBo | In WOD | on July 26, 2016

    Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »

    CONTINUE READING
  • Sun.5.8.16

    By CoachBo | In WOD | on May 7, 2016

    Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Cooldown: roll out and stretch

    CONTINUE READING
  • Wed.1.6.16

    By CoachBo | In WOD | on January 5, 2016

    Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

    CONTINUE READING
  • Wed.4.1.15

    By CoachBo | In WOD | on March 31, 2015

    Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Deload Week, Bench press Work: 5/5/5 @ 40/50/60% 1 RM WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

    CONTINUE READING
  • Sun.9.14.14

    By CoachBo | In WOD | on September 13, 2014

    Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Stay for Yoga

    CONTINUE READING
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