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Archive for the WOD Category

WOD – Friday – 02/12/16

WOD – Friday – 02/12/16
Open WOD 15.5
27-21-15-9-3
Row (for calories)
Thrusters 95/65

WOD – Thursday – 02/11/16

Lurong WOD: DEAD SPRINT
For Time: a couplet of Deadlifts/Muscle Ups or box dips
15-12-9-6-3 Deadlifts
5-4-3-2-1 Muscle Ups
Level 1: DL 275/215 + MU
Level 2: DL 185/135 + straignt leg box dip
Level 3: DL 115/75 + bent leg box dip
General Class WOD:
AMRAP 30:
9 lateral bar hops
7 Power clean 135/95
5 Burpee box jump over 24/20
3 DB snatch/arm (6 total reps) 40/25
Run 200m

WOD – Wednesday – 02/10/16

A) Perform 6 Sets: (Do not post reps)
:60 sec max HSPU -OR- Wall climb -OR- DB push press
– rest :30 sec
:60 sec situps
– rest :30 sec
B) For Time:
50 wallball shot
50 pullups
50 calorie row

WOD – Tuesday – 02/09/16

WOD – Tuesday – 02/09/16
A) 3 Position Power Clean. Build to heavy single:
3 positions are from the floor, knee & mid thigh
B) 5 Rounds For Time:
400m Run
50 Double Unders (scale to 100 singles)
10 Dead Lifts 225/155

WOD – Monday – 02/08/16

WOD – Monday – 02/08/16

Congrats to Sandra on her first place finish at Doral Championship!

A) Build to a heavy complex:
1 Strict Press + 3 Push Press + 5 Push Jerks
B) For Time: (all on one clock)
15-12-9
thrusters; 95/65
pullups  (RX+ do c2b)
  – Row 30 Calories
15-12-9
thrusters; 115/75
pullups  (RX+ do c2b)

WOD – Friday – 02/05/16

WOD – Friday – 02/05/16
A. Thruster. From floor. Build to moderate single
B. 4 rounds…Work @ 75% Pace
4 thrusters @ 65% of Part-A
8 target burpees
SPRINT 50m
– walk back from 50m slow as rest
C) AMRAP 18: (Open-ish WOD)
30 thrusters; 75/55
10 buprees; open standard; target
30 thrusters; 95/65
15 burpees
30 thrusters; 135/95
20 burpees
30 thrusters; 155/115
25 burpees
AMRAP thrusters in remaining time 185/135

WOD – Thursday – 02/04/16

LURONG WOD
4RFT:
10 TTB
10 Snatch
   Level 3 = 135/95
   Level 2 = Knees to 90 + 95/65
   Level 1 = Abmat Sit-ups + Ground to Overhead 65/45
GENERAL CLASS WOD
3 RFT
Row 1,000m
10 man makers 40/25
20 DL 135/95
200m Run

WOD – Wednesday – 02/03/16

WOD – Wednesday – 02/03/16
A) 5 RFT
5 DB snatch 40/25 – Right
10 Pull-ups. RX+ do 3 muscle ups
5 DB snatch 40/25 – Left
20 Abmat situps
    – rest as needed
B) EMOM 16: (Alt)
20 Wallballs 20/14
4-8 HSPU, OR 2-3 wall climbs, OR 3-5 WTF

WOD – Tuesday – 02/02/16

AMRAP 12:
30 power snatch; 135/95
60 bar facing burpees
120 dubs (Scale to 240 singles)
      Cool down with 12-15 min row/bike – easy pace

WOD – Monday – 02/01/16

WOD – Monday – 02/01/16
A) EMOM 14: (alternating)
4 Squat Cleans. Start at 65%. Build if possible
12-15 Box Jump Overs 24/20″
B) AMRAP 16: ‘Cindy-ish’
5 Pull-ups
10 Push-ups
15 Air Squats
every 2:00; including 0:00 must stop and do 1 clean and jerk; 185/125
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