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Archive for the WOD Category

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

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)
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