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Archive for the WOD Category

WOD – Monday – 03/31/14

WOD – Monday – 03/31/14

A. Front squat; 3×9 @ 70% B) 3 Rounds For Time:  - 20 KB Swings 53/35  - 15 pullups  - 10 S2O 135/95

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WOD – Friday – 03/28/14

WOD – Friday – 03/28/14

Yes I’m aware that we just did a butt load of burpees and thrusters on Wednesday, but that was just prep for this WOD. In the spirit of the Games, we will perform the WOD for the final week of the Open….14.5

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WOD – Thursday – 03/27/14

WOD – Thursday – 03/27/14

  A) Front Squats 3-3-3-3-3 (Post heaviest successful set of 3 reps) B) Teams of 2, 5 Sets: (I go 30/you go 30)  - 30 seconds double unders (scale to 60 singles or 30 unsuccessful attempts)  - 30 seconds Abmat situps (unanchored)  - 30 seconds ring rows […]

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WOD – Wednesday – 03/26/14

WOD – Wednesday – 03/26/14

A) EMOM 10 – Alternating  6 Snatch Grip Deadlifts (@80-90% of 1RM Snatch)  6 HSPU (go strict if you can) B) 3 Rounds For Time  - 400m run  - 20 KB Snatch 53/35 (10 each arm, switch as you wish)       (scale accordingly on the snatch…this should […]

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WOD – Tuesday – 03/25/14

WOD – Tuesday – 03/25/14

A) Shoulder Press: 10 Minutes to build to a 1 rep max (Post load) B) AMRAP 14:  - 60 burpees  - 50 Thursters 95/95  - 40 pullups

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WOD – Monday – 03/24/14

WOD – Monday – 03/24/14

  A) EMOM 10:  - 3 Power cleans @ 75% B) 3 Rounds, 1 Minute at each station, 30 seconds rest btwn stations.  - Max calories on rower  - Max HR Pushups  - Max rep wallballs  - Max rep box jumps     1 Minutes Rest Between Rounds […]

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WOD – Friday – 03/21/14

WOD – Friday – 03/21/14

A) Muscle-Up Technique Practice: 10 minutes with coach (coach will show progressions from ground to practice muscle-ups) B) For Time: 800m Run 50 Deadlifts 95/65 40 Wallballs 20/14 30 burpees 20 hang snatch 95/65 10 Walk The Floors 400m Run Don’t forget we have 2 more weeks […]

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WOD – Thursday – 03/20/14

WOD – Thursday – 03/20/14

On a 20 minute clock: – 50 box jump 24/20 (buy in) Then in remaining time, AMRAP of: – 2 Rope Climbs (or 4 descending planks) – 4 HSPU – 8 squat clean thrusters (135/95) – 16 TTB – 32 KB Swings 53/35 (rope climbs can be […]

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WOD – Wednesday – 03/19/14

WOD – Wednesday – 03/19/14

A) EMOM 15 – Alternating   6-10 ring Dips   6-10 Alt Pistols (coaches will accommodate scaling)   6-10 V-ups     (rep count varies depending on skill level) B) 3 Rounds For Time  - 400m run  - 15 pullups (RX+ do C2B)  - 20 SDHP (70/53)

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WOD – Tuesday – 03/18/14

WOD – Tuesday – 03/18/14

Nothing to do with todays workout but such a great pic I had to post it. #barsbending #clean A) Back Squat 2-2-2-2-2-2 @ 80-85% ascross (do not post load, but record for your records) B) 4 Rounds For Time:  - 15 STO 115/75  - 15 TTB  - […]

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