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Archive for the WOD Category

WOD – Wednesday – 10/21/15

WOD – Wednesday – 10/21/15
A. Hang Snatch. Build to moderate set of 2 reps. Full squat if capable
B) AMRAP 8:
24 dubs (48 Singles)
12 HR pushup
6 DB Snatch – 40/25 ish. Go heavier if you’d like
– rest 4 min
C) AMRAP 8:
row 800m
20 box jump overs – 24/20
20 KB thrusters – Chose weight

WOD – Tuesday – 10/20/15

WOD – Tuesday – 10/20/15
A) 3 Rounds NOT for time:
1 rope climb; legless if possible
20 abmat situps
3 wall climb; 10-15 second hold @ top if possible
B) AMRAP 14:
3 DL 155/115
3 Power Clean
3 s2o
6 pullups
      (All barbell movements are same weight)

C) Register For Battle of The Boxes 2

WOD – Monday – 10/19/15

WOD – Monday – 10/19/15

Happy Birthday to Me!

Happy 45th Birthday

A. 7 sets of 3 position snatch. One set every 2:00
1st snatch from the hip, then from the knee, then from the floor. Last rep does NOT have to be tng.
B) 7 RFT: (20 min time cap)
12 wallball shot
10 burpee
8 hang power snatch; 95/65

WOD – Friday – 10/16/15

WOD – Friday – 10/16/15
A. Power Clean
10-12 Minutes to build to a heavy double. Not Tng. No more than 5-10 seconds between lifts.
B) AMRAP 14:
3, 6, 9, 12, etc..
Wallballs 20/14
pullups

C) Register For Battle of The Boxes 2

WOD – Thursday – 10/15/15

WOD – Thursday – 10/15/15
A) NOT For Time: 1 Mile Run
B) EMOM 24:
1st Min: row for calories
2nd Min: 8 Russian kb siwngs; 70/53
3rd Min: run 100m
Score will be total calories rowed. Keep track. (8 rounds total)

WOD – Wednesday – 10/14/15

WOD – Wednesday – 10/14/15
A) 4 RFT:
10 DL 225/155
12 hspu
14 box jump over
   – rest as needed
B) For Time:
row 500m
run 400m
row 500m

WOD – Tuesday – 10/13/15

WOD – Tuesday – 10/13/15
A) 2 position snatch (floor + mid thigh)
Build to a moderate weight in 10 minutes
B) AMRAP 16:
30 Dubs
10 Burpees
Run 200m
10 Abmat situp OR 5 TTB**
**odd rounds do abmat situps; even rounds do t2b.

C) Register for Battle of The Boxes 2

WOD – Monday – 10/12/15

WOD – Monday – 10/12/15
A. 6 sets, Every 2 Minutes of:
3 Power Cleans + 3-4 Box Jumps
(begin @ 70-75% of PC; increase weight + box height as possible)
B) For Time:
20-15-10-5
thrusters; 95/65
KB swings; 53/35

WOD – Friday – 10/09/15

WOD – Friday – 10/09/15
A. High hang snatch pull x 2 + hang snatch; moderate complex in 8-10 min;

(high hang is no lower than hip)

B. emom 12 min;
odd; 12-15 Russian KB swings; 70/53
even; 2-3 box jumps; high; ok to increase throughout
C) For TIme…. JACKIE
row 1k
50 thrusters; 45/35
30 pullups
*Do NOT drop empty barbells from overhead!

D) REGISTER FOR BATTLE OF THE BOXES 2

WOD – Thursday – 10/08/15

WOD – Thursday – 10/08/15
For time; teams of 2:
100 burpees; must switch working partner every 10 reps
10x50m shuttle sprint each. one partner works@ time; each partner does 10
60 clean and jerk 135/95; must switch every 5 reps
Run 1 mile with med ball; 20/14; both partners run @ same time; switch as needed
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Today’s WOD

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