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Archive for the WOD Category

WOD – Friday – 10/16/15

WOD – Friday – 10/16/15
A. Power Clean
10-12 Minutes to build to a heavy double. Not Tng. No more than 5-10 seconds between lifts.
B) AMRAP 14:
3, 6, 9, 12, etc..
Wallballs 20/14
pullups

C) Register For Battle of The Boxes 2

WOD – Thursday – 10/15/15

WOD – Thursday – 10/15/15
A) NOT For Time: 1 Mile Run
B) EMOM 24:
1st Min: row for calories
2nd Min: 8 Russian kb siwngs; 70/53
3rd Min: run 100m
Score will be total calories rowed. Keep track. (8 rounds total)

WOD – Wednesday – 10/14/15

WOD – Wednesday – 10/14/15
A) 4 RFT:
10 DL 225/155
12 hspu
14 box jump over
   – rest as needed
B) For Time:
row 500m
run 400m
row 500m

WOD – Tuesday – 10/13/15

WOD – Tuesday – 10/13/15
A) 2 position snatch (floor + mid thigh)
Build to a moderate weight in 10 minutes
B) AMRAP 16:
30 Dubs
10 Burpees
Run 200m
10 Abmat situp OR 5 TTB**
**odd rounds do abmat situps; even rounds do t2b.

C) Register for Battle of The Boxes 2

WOD – Monday – 10/12/15

WOD – Monday – 10/12/15
A. 6 sets, Every 2 Minutes of:
3 Power Cleans + 3-4 Box Jumps
(begin @ 70-75% of PC; increase weight + box height as possible)
B) For Time:
20-15-10-5
thrusters; 95/65
KB swings; 53/35

WOD – Friday – 10/09/15

WOD – Friday – 10/09/15
A. High hang snatch pull x 2 + hang snatch; moderate complex in 8-10 min;

(high hang is no lower than hip)

B. emom 12 min;
odd; 12-15 Russian KB swings; 70/53
even; 2-3 box jumps; high; ok to increase throughout
C) For TIme…. JACKIE
row 1k
50 thrusters; 45/35
30 pullups
*Do NOT drop empty barbells from overhead!

D) REGISTER FOR BATTLE OF THE BOXES 2

WOD – Thursday – 10/08/15

WOD – Thursday – 10/08/15
For time; teams of 2:
100 burpees; must switch working partner every 10 reps
10x50m shuttle sprint each. one partner works@ time; each partner does 10
60 clean and jerk 135/95; must switch every 5 reps
Run 1 mile with med ball; 20/14; both partners run @ same time; switch as needed

WOD – Wednesday – 10/07/15

WOD – Wednesday – 10/07/15
10 rounds for time; 40 Min Cap
5 power snatch; 135/95
4 wall climb; 8wtf
3 box jump; 30/24
200m run
1 rope climb

WOD – Tuesday – 10/06/15

WOD – Tuesday – 10/06/15
4 sets for times; One set every 6:00 on Clock
Row 500m
15 Pullups
9 HSPU
– each set scored sepreatley
Athletes can start in opposite order, or stagger start times if needed to accomodate rowers

WOD – Monday – 10/05/15

WOD – Monday – 10/05/15
A) EMOM 12:
Min 1: Kneeling squat jump x 3 reps; use DB’s as load if possible*
Min 2: TnG power clean & jerk x 5 reps; moderate weight
 * Scale to 3-4 high box jumps. Watch Video:
WATCH VIDEO: https://www.youtube.com/watch?v=8Amu-ERCuBA
B) For Time:
10, 9, 8, 7…. 2, 1
Squat clean; 185/125
Run 100m between rounds
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Today’s WOD

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West Palm Beach, FL 33401
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