Sara Nelson

Saturday 8.25.18 WOD

4 Rounds for time: 50-foot double kettlebell front rack walking lunge (53lbs/35lbs) 50-foot walking lunge *Unloaded 400 meter run *Partner 1 does the lunges and the run, then partner 2 does the lunges and the run. Each person completes 4 rounds.

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Friday 8.24.18 WOD

3 Rounds for time: 10 Power snatch (135lbs/95lbs) 75 Double unders *2:00 Rest between rounds   Then, accessory: AMRAP 15:00 *At a moderate pace 5 Deficit push-ups (4″/3″) 10 Ring rows 15 V-ups

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Thursday 8.23.18 WOD

5 Rounds NOT for time: 6 Back squats 6 Box jumps (36″/30″) 100-foot Prowler or plate push 200-meter Row *Sprint AHAP = As heavy or high as possible without a break in the set or without a breakdown in technique. Ride the edge…

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Wednesday 8.22.18 WOD

AMRAP, PART 1 AMRAP 6:00 2 Deficit handstand push-ups (6″/4″) 4 Hang power cleans (225lbs/155lbs) 3:00 Rest before beginning part 2. AMRAP, PART 2 AMRAP 6:00 10 Handstand push-ups 10 Hang power cleans (135lbs/95lbs)

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Tuesday 8.21.18 WOD

For time: 20 Pull-ups 30 Overhead squats (115lbs/75lbs) 20 Pull-ups 20 Overhead squats (145lbs/100lbs) 20 Pull-ups 10 Overhead squats (175lbs/125lbs) 20 Pull-ups

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Monday 8.20.18 WOD

4 Rounds for time: Run 400 meters 15 Front squats (135lbs/95lbs) Row 500 meters 15 Push jerks (135lbs/95lbs)

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Saturday 8.18.18 WOD

Beach WOD!

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Friday 8.17.18 WOD

“Bicouplet 2” 12 – 9 – 6 reps for time of: Snatches (135lbs/85lbs) Bar muscle-ups *Time cap for bicouplet 2 is 6:00. Then, “Bicouplet 1” 21 – 15 – 9 reps for time of: Snatches (85lbs/55lbs) Chest-to-bar pull-ups *Time cap for bicouplet 1 is 6:00.

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Thursday 8.16.18 WOD

Workout, Part 1: Back Squat Find a 1 rep max in 4 minutes Workout, Part 2: For time: 15 Back squats (275lbs/185lbs) 30 Box jump overs (30″/24″)

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Wednesday 8.15.18 WOD

“Two-Stroke Pull” 5 Rounds for time of: 300-meter Run 20/15 cal Air bike 44-ft Sled pull (~80lbs/~60lbs)

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