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Archive for the WOD Category

WOD – Thursday – 11/17/16

bring-a-friend-day-image-3
Bring A Friend Thursday
3 Rounds For Time:
Run 400m with sandbag
20 Walking lunges w/ sandbag
Row 1k
3 Rope climbs/ 6 planks
Assault Bike .5 Miles

WOD – Wednesday – 11/16/16

sam-and-new-plates
A. Front squat. Build to a tough single in 12 min.
B. AMRAP 20:
20 Front Squats 95/65
20 Bar Facing Burpees
20 Wallballs 20/14
20 Abmat Situps

WOD – Tuesday – 11/15/16

sara-sigundsdottir-oh
4 Sets:
A1. 5-7 Push Press. Rest 1 min
A2. 3-6 Strict Pull-ups -OR- 8 -12 Ring-Rows. Rest 1 min
B. AMRAP 12:
Buy in: 100 Dubs/200 Singles. Then, with remaining time:
– 20 DL 135/95  (RX+ 155/105)
– 15 Hang Power Cleans
– 10 S2O

WOD – Monday – 11/14/16

aron-sam-rudy
A. Snatch. Build to a tough single in 12 min.
—Newbies do 3 light snatch On The Minute, for 12 Minutes
B. 3 RFT:
Row 500m
15 Thrusters 95/65
20 Burpee Box Jump Overs 24/20

WOD – Friday – 11/11/16

sandra-snatching_catch
A. 3-position Snatch: 10 minutes to build. No more than 80%
Snatch from floor + Above knee snatch + High hang snatch (power position)
B. For Time: ‘Grace’
30 Clean and Jerk 135/95
NOTE: If you have a sub 2:30 grace, consider ‘Heavy Grace’ @ 155/105

WOD – Thursday – 11/10/16

bring-a-friend-3
A. For Time:
Run 1 Mile
 – rest as needed
B. EMOM 14: (alt)
:20 sec HARD assault bike
Bench press x5-7 reps. You choose weight

WOD – Wednesday – 11/09/16

american-flag-2
A. Backsquat 4, 4, 2, 2. Building
A. AMRAP 6:
20 OHS 95/65
20 Burpees
– rest 3 min
B. AMRAP 6:
10 Calorie Assault Bike
10 Box Jumps 24/0
– rest 3 min
C. 6 Minute Row, for calories.

WOD – Tuesday – 11/08/16

mainsite-pic
A. Supinated Grip Barbell Row
5 Sets x 8-10 reps
B. 5 RFT:
Run 200m
10 DL 225/155
10 HSPU
2 Rope Climbs – OR – 8 ring rows

WOD – Monday – 11/07/16

rob-aline
A. Hang snatch.
Build to Heavy Triple. Then build to heavy single.
— coaches to post BOTH weights
B. AMRAP 14:
24 Air squats
12 Pullups
6 Hang snatch 95/65
RX+ option
24 Air squats
2 Muscle ups
6 Hang Snatch 115/75

WOD – Friday – 11/04/16

sarah-with-sandbag_crush

Last chance to register for HERO BASH at Squad…CLICK HERE

A. EMOM 12:
Power snatch + snatch balance x2 reps
B. For Time:
20 Power cleans 135/95
30 STO 135/95
40 TTB
50 Wallball
40 Deadlifts 135/95
30 Hang power cleans 135/95
20 Front squats 135/95

 

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