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Archive for the WOD Category

WOD – Friday – 02/24/17

Open WOD 17.1 (*Open athletes being judged, use 50/35)

10 alternating DB snatch 40/25*

15 burpee BJO 24/20″

20 snatch

15 burpee BJO

30 snatch

15 burpee BJO

40 snatch

15 burpee BJO

50 snatch

15 burpee BJO

WOD – Thursday – 02/23/17

Bring a Friend Thursday!

 

AMRAP 30:
Run 400m
21 Calorie Row
15 Calorie Bike
9 Power Cleans 135/95

 

 

WOD – Wednesday – 02/22/17

A. EMOM 12:
6-8 Deadlifts 225/155
6-8 Toes To Bar
B. AMRAP 12:
12 Shoulder-To-Overhead 115/75
12 Box Jump Overs 24/20
12 Calorie row
12 Pull-ups

WOD – Tuesday – 02/21/17

For time, on a running clock:
5 Rounds of:
10 Power Cleans 135/95
10 Bar Facing Burpees
      -immediatley into
3 Rounds of:
Row 300m
12 HSPU
Bike 10 calories

WOD – Monday – 02/20/17

A. Front Squat:
Build to a heavy single, then 1 @ 85%, then 1 @ 90% of heavy single
B. For Time
21-15-9
Snatch 115/75
Pull-ups
     (RX+ do squat snatch and c2b)

WOD – Friday – 02/17/17

AMRAP 18:
80 Wallballs 20/14
60 Calorie row
40 Alt. DB snatch 40/25 (RX+ 50/35)
20 Backsquats 135/95 (Rx+ do OHS)
20 Pullups (RX+ do 10 muscle ups)
      (Do NOT drop DB’s)

WOD – Thursday – 02/16/17

5 Sets. One set every 5 minutes
Row 18/15 calories
Run 200m
10 Bench press 135/95
** score is slowest & fastest round
(athletes keep track of time each round)

WOD – Wednesday – 02/15/17

5 RFT:
9 Front Squats 155/105
15 Box Jump Overs 24/20″
21/16 ASSault Bike Calories

WOD – Tuesday – 02/14/17

Valentines Day Image_Snatch

Happy Valentines Day!

A. 1 Mile Run, NOT For Time. (a nice little warm up)
B. AMRAP 15:
30 Pull-ups (RX+ do c2b)
20 Burpees
10 Deadlifts 225/155

WOD – Monday – 02/13/17

IKG Challenge…For Time:
30 power snatch 135/95
150 wallballs 20/14
30 Clean and Jerk 135/95
*25:00 time cap
**Scale to partner WOD, OR cut reps exactly in half
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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