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Archive for the WOD Category

WOD – Monday – 06/20/16

3 sets:
A1. Close-grip Upright row x 10 reps. Rest 30 sec (with barbell)
A2. Goodmorning x10 reps. Rest 30 sec
A3. Abmat situp x10-30 reps. (as fast as possible). Rest 90 sec
B) 4 Rounds For Time:
9 Deadlifts 155/105
Run100m
7 Hang power cleans
Run100m
5 Shoulder 2 overhead
    – rest 1 min after each round

WOD – Friday – 06/17/16

A) Clean Complex:
1 Squat clean + 3 Front squats + 1 Squat clean. Build to a heavy complex. Does NOT need to be touch and go.
(You have 45 seconds to complete the complex once the bar leaves the floor.)
B) AMRAP 9:
9 Power snatches 95/65
12 Box facing burpee box jumps 30/24

WOD – Thursday – 06/16/16

A. 3 Sets: 1 wall walk + 10-45 sec hold. (If unable to wall walk, may sub 3 WTF + 10-45 sec high plank hold.)
B. 70 hallow rocks
C. EMOM 8:
Single arm high plank hold x10-30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be
B) AMRAP 18:
Teams of 2
20 wallball
15 calorie row

WOD – Wednesday – 06/15/16

A) Snatch-Grip DL (to power position) x2 reps + low hang snatch ‘below knee’
2×2@70%, 1×2@75%, 2×1@80%, 3×1@85%. Rest 90-120 seconds between sets
B) 21-15-9 Reps For Time:
Power clean 155/105
Pull-ups  (RX+ do c2b)
HSPU

WOD – Tuesday – 06/14/16

A. 4 Sets: Bench press x6-8 reps
(All sets heavy) rest 2-3 min
B) For Time:
30 shoulder 2 overhead 95/65
25 burpees
run 200m
row 30 calories
run 200m
25 burpees
30 shoulder 2 overhead
– rest as needed
C) 3 Sets:
C1. banded tricep extension x10-15 reps
C2. band pull apart x10-15 reps

WOD – Monday – 06/13/16

3 Sets:
A1. Goodmorning x12-15 reps
A2. High hang muscle snatch x4 reps. Use same bar as goodmorning
A3. Half squat; anti rotational press x10/side. Same set us as last week, but you should be squatting slighty above parallel
B) For Time:
30-20-10
Front squat; 135/95
Toes To Bar
      Perform 50 dubs/100 singles after each round
NOTE: If unable to perform TTB or knee to elbow, scale to abmat situps and perform DOUBLE the reps

WOD – Friday – 06/10/16

A) Front Squat.
Find 5-rep max (from the floor). 12 Mins
B) For Time:
40 pullups; RX+ do c2b
40 goblet squats; 53/35
40 s2o 95/65
40 box jump overs
40 cal row

WOD – Thursday – 06/09/16

AMRAP 20:
400m run
21 cal row
15 OHS; empty bar
9 bar facing burpees
Gymnastics practice
A. 4 sets; HS hold on wall + should taps; 15 sec hold + 2 taps/side
– if unable to hold HS, hold plank and perform 10 shoulder taps/side
B. 3 sets; paused ring pushup x12-15/ if able; use box for feet to create a defecit
https://www.youtube.com/watch?v=rJ17wVRqOag&feature=youtu.be
C. EMOM 8:
Single arm high plank hold x :10 – :30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be

WOD – Wednesday – 06/08/16

A. snatch w/2″ pause off the floor;
2×2@65%, 1×2@70%, 1×2@75%, 4 singles@80%
B) AMRAP 14: RX+
6 squat snatch; 135/95; should be no heavier than 75% of 1rm
2 muscle ups (1 for ladies)
run 100m
RX do:
6 power snatch 135/95
8 pullups
run 100m

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WOD – Tuesday – 06/07/16

A) 21-15-9 Reps For Time:
Deadlift 225/155
HSPU (RX+ do strict)
– rest as needed
B) Perform 3 Sets of:
Standing anti-rotation press x10/side
https://youtu.be/5mD6A_Lr8kY
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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