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Archive for the WOD Category

WOD – Thursday – 02/25/16

WOD – Thursday – 02/25/16
A) Muscle up / pull-up technique work. 12 min max
B) Tabata abmat sit-up. 8 Sets.
– rest as needed
C) 3 sets;
Row 750m
– rest exactly 5 mins between sets

Reminder, no 6pm class on Friday as we prepare for FRIDAY NIGHT LIGHTS.

WOD – Wednesday – 02/24/16

WOD – Wednesday – 02/24/16
A. Power snatch. Build to a heavy single in 10 min
B) For Time:
21 deadlifts 115/75
21 burpee
Run 200m
15 back squats
15 burpee
Run 200m
9 power snatch
9 burpee
Run 200m

WOD – Tuesday – 02/23/16

WOD – Tuesday – 02/23/16
A) Deadlift: 5-5-5-3-3
Start at approx 65% and build.
Do NOT post load, and do not look for a 3-rep max. Leave at least 2 reps in the tank each set.
B) 30-20 10
Double Unders (3:1 singles)
KB Swings 70/53 – Russian
Push Press – 95/65

WOD – Monday – 02/22/16

WOD – Monday – 02/22/16
For Time, and on a running clock:
3 HSPU
3 Power Cleans 185/125
6 HSPU
3 Power Cleans 185/125
9 HSPU
3 Power Cleans 185/125
12 HSPU
6 Power Cleans 185/125
15 HSPU
6 Power Cleans 185/125
18 HSPU
             then at the 20 minuted mark….
3 Front Squats 155/105
3 Pull-ups
3 Front Squats 155/105
6 Pull-ups
3 Front Squats 155/105
9 Pull-ups
6 Front Squats 155/105
12 Pull-ups
6 Front Squats 155/105
15 Pull-ups
6 Front Squats 155/105
18 Pull-ups
      RX+ Do C2B

WOD – Friday – 02/19/16

WOD – Friday – 02/19/16
Open WOD 14.4   –   AMRAP 14:
60 calorie row
50 t2b
40 wallball shot
30 power clean 135/95
20 muscle ups (This is RX+) (RX = 40 pullups)

WOD – Thursday – 02/18/16

WOD – Thursday – 02/18/16
2 RFT
Run 800m
40 Thrusters 45/35
20 Bar Facing Burpees (Do Burpee over Bar if large class)

WOD – Wednesday – 02/17/16

WOD – Wednesday – 02/17/16
A) Snatch balance; 3, 3, 3; light and fast. (Increase load only if comfortable)
IF Mobility in the OHS position is an issue, work on dropping and receiving the bar in the power position.
Focus for EVERYONE is on foot movement. Start with feet under hips end with feet under shoulders
B) 2 rounds for time:
25 cal row
25 Shoulder To Overhead 95/65
Run 400m
25 Hang power cleans 95/65

WOD – Tuesday – 02/16/16

WOD – Tuesday – 02/16/16
For Time (On a continuous clock)
Buy In:
60 calorie row
    then…
5 RFT:
12 t2b
16 pushups
20 duble unders (scale to 40 singles)
    then…
Cash out:
20 power snatches; 135/95

Friday Night Lights is back!

WOD – Monday – 02/15/16

WOD – Monday – 02/15/16
For Time (On continuous clock)
27-21-15-9
Box jumps; 24/20
Deadlifts 155/105
    then….
15-12-9-6-3
Pull-ups
5-4-3-2-1
Squat clean thrusters (Use same weight as deadlift)
RX+  Does:
5-4-3-2-1
muscle ups
Squat clean thrusters (Use same weight as deadlift)

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
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Today’s WOD

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