Category Archives: WOD Solon

7/18/14- Open Repeat Friday!

WOD: 14.4 AMRAP, 14 minutes 60 calorie row 50 Toes to Bar 40 Wallball 30 Cleans (135/95) 20 muscle ups   Cash Out: 200m sprint repeats (sprint, rest 30 seconds, repeat 8x)

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0830a Tues/Thurs class cancelled till July 29th

Sorry for the inconvenience!

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7/16/14

Connectivity: 4×0:20 Each Hamstring Stretch Skill: EMOM, 10 minutes Snatch: 1 rep high hang 1 rep hang 1 rep 1” hover from ground All at 75% 1rm Snatch WOD: 10 RFT: (20 minute time cap) 3 STO (135/95/65) 6 Ring … Continue reading

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7/15/14

Connectivity: Box Shoulder Stretch 4×0:20 Static Shaping 3×0:40 On/0:40 Off Arch Hold on Stomach Skill: Strict Pullups 3×8, rest 90 seconds in-between sets.  Advanced- make them weighted.  If you can’t do strict pullups, ring rows or inverted rows.  No bands … Continue reading

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7/14/14

Connectivity: Deep Couch Stretch 4×0:20 Each Pose Strength: Overhead Squat: 5×3- increase weight to 3 rep max WOD (s): AMRAP, 8 minutes: 5 Deadlifts 185/135/95 10 HSPU 5 minutes rest (change bar weights) AMRAP, 6 minutes 6 Burpees over the … Continue reading

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