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Archive for the WOD Category

WOD – Monday – 01/23/17

For Time:
30 Calorie Assault Bike
25 Pull-ups
20 Shoulder 2 Overhead 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
      (RX+ do 135/95 and C2B)

WOD – Friday – 01/20/17

For Time:
20 Pull-ups
100 Dubs (scale to 200 singles)
20 Squat cleans 155/105
100 Dubs (scale to 200 singles)
20 Pull-ups

WOD – Thursday – 01/19/17

EMOM 32:
Min 1: Run 100m + 3 power snatch 135/95
Min 2: Row 8-12 calories (w/damper set to 10)
Min 3: Assault bike 6-12 calories
Min 4: Max-rep box jump overs 24/20″

Bootcamp – Wednesday – 01/18/17

A. Shuttle Sprints
40 x 10m Shuttle sprints for Time
(1 hand touch behind the line)
B. 21-15-9
SDHP 53/35
HR Push-ups
      Bike for Calories… 30/20 after each round

WOD – Wednesday – 01/18/17

A. EMOM 16: (alt)
10 KB swings; 53/35 + 7-10 burpees
1-2 Rope climbs, or 8-12 ring rows
B. For Time:
21-15-9
Power snatch 95/65
wallballs 20/14

WOD – Tuesday – 01/17/17

A. Clean + Hang power cean + Thruster
Build to a heavy complex
B. Perform 4 AMRAPs (4 sets), with 90 seconds rest btwn AMRAPs
AMRAP 3:
7 Hang power clean and jerk
14 Burpee over bar
set 1: 175/115
set 2: 155/105
set 3: 135/95
set 4: 115/85

WOD – Monday – 01/16/17

Happy Martin Luther King Day
 
For Time:
Row 1k
25 Thrusters 95/65
25 Pull-ups
Assault Bike 30/20 calories
15 Thrusters 95/65
15 Pull-ups
Run 400m
10 Thrusters 95/65
10 Pull-ups

WOD – Friday – 01/13/17

A. Power Clean (rest10sec) + Squat Clean + Jerk. Build to heavy
B. 2 Rounds For Time:
100 Dubs (scale to 200 singles)
15 Thrusters 135/95
12 Burpee Box Jump Overs 30/24
9 Pull-ups
6 HSPU
30 Calorie Bike

WOD – Thursday – 01/12/17

3 Rounds For Time:
Run 400m
3 Power snatch 135/95
Row 20 calories
2 Power snatch 155/105
Assault Bike .25 mi
1 Power snatch 175/115

WOD – Wednesday – 01/11/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. EMOM 20:*
Min 1-5: 3 TnG squat cleans. Moderate weight
Min 6-10: 2 TnG squat cleans…. a little heavier
Min 11-15: 1 Squat clean, continuing to build
Min 16-20 1 Squat clean @ SAME WEIGHT AS MIN 1-5
     *GOAL IS TO INCREASE IN WEIGHT FROM LAST WEEK
B. AMRAP 8:
40 Dubs (scale to 80 Singles)
20 Burpee Over Bar
10 Deadlifts 225/155
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