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Archive for the WOD Category

WOD – Wednesday – 09/23/15

WOD – Wednesday – 09/23/15
A) 5 sets;
A1. bench press x 6-8 reps; rest 60 sec
A2. SDLHP x 10-12 reps; rest 2 min
B) 10-1 Reps For Time:
S2O 135/95
Box Jump Oover 24/20

WOD – Tuesday – 09/22/15

WOD – Tuesday – 09/22/15
AMRAP 18
3 power snatch 135/96
6 bar facing burpees
9 t2b

WOD – Monday – 09/21/15

WOD – Monday – 09/21/15
A. squat clean; 3, 3, 2, 2, 1
B) 5 sets for reps; in teams of 2
partner 1;
:40 sec thrusters; 65/45
:40 sec row for calories
:40 sec Russian KB swings
then partner 2 goes…(once each partner goes, a round is completed)

WOD – Friday – 09/17/15

WOD – Friday – 09/17/15

BENCHMARK FRIDAY- ish

‘CINDY-ish’
AMRAP 20:
5 pullups
10 pushups
15 air squats
EMOM, Perform 3 Clean & Jerks 135/95, starting at 0:00

WOD – Thursday – 09/17/15

WOD – Thursday – 09/17/15
AMRAP 30:
200m Run
21 Calorie Row*
15 HR Push-ups
9 Dual KB Front Squats 53/35
*If Rower is taken, you may go out of order and come back to it, or 21 Cal Airdyne.

WOD – Wednesday – 09/16/15

WOD – Wednesday – 09/16/15
A) EMOM 18: (alternate)
Min 1: Bench Press 4-6 reps….choose weight
Min 2: DB Snatch 14 reps…..choose weight
Min 3: Ring Row 8-12 Reps
B) 21-15-9 Reps For Time:
Deadlift 185/135
Box Jump (Step Down) 24/20
     RX+ Do 225/155

WOD – Tuesday – 09/15/15

WOD – Tuesday – 09/15/15
A) 0:00-8:00 8 min amrap;
3, 6, 9, 12, etc..
power cleans; 135/95
t2b
8:00 – 13:00
rest/400m easy jog/ walk for recovery; not timed but it MUST be done
B) 13:00 – 21:00 8 min amrap;
3, 6, 9, 12, etc…
hang power clean; 95/65
box jump overs; 24/20
21:00 – 26:00
rest/400m easy jog for recovery; not timed but it MUST be done
C) 26:00 – 34:00 8 min amrap;
3, 6, 9, 12 etc..
front squats; 95/65
lateral bar hops

WOD – Monday – 09/14/15

WOD – Monday – 09/14/15
A. Squat Clean
3-3-3-3. Start at 70% of 1RM and increase each set. (Not touch & go)
(not more than 10 seconds between lifts. 2 minutes rest between sets.)
B) 4 Sets for Times:*
*Perform 1 Set every 4 minutes:
      15 power snatch 75/55
      20 burpees
      run 200m
            Record each Set (Round) separately.

WOD – Friday – 09/11/15

WOD – Friday – 09/11/15
FGB!!!!!!!!!!!! (Fight Gone Bad). 3 Rounds For Reps, 1 Minute per station.
Wallball 20/14
SDHP 70/53
Box Jump 20″ (men & women)
Push Press 75/55
Row (for calories)
     1 Minute Rest between Rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD – Thursday – 09/10/15

WOD – Thursday – 09/10/15
3 sets; each for time but @ moderate pace; (2nd set should be JUST AS FAST as first)
row 1k
100m goblet kb carry; 70/53
50m bear crawl
100m goblet KB carry
50 Double Unders (scale to 100 singles)
100m goblet kb carry
   – rest 5 min bet sets
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Today’s WOD

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