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Archive for the WOD Category

WOD – Tuesday – 02/04/14

WOD – Tuesday – 02/04/14

A) Push press: 3-3-2-2-1-1-1 Add weight each set. Post final load (NO RE-DIP!) B) AMRAP 12: 6 Push-jerks (115/75) (now you can re-dip) 8 TTB 10 KB Swings (53/35) 100m Run

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WOD – Monday – 02/03/14

WOD – Monday – 02/03/14

A) EMOM 6: To be performed at around 80% of 1rm clean – 1 Power clean + 1 Hang clean +1 front squat (hang clean can be ‘power’ or ‘full’ clean) B) AMRAP 6: – 10 Hang Cleans 95/65 – 10 Alt Front Rack Lunges 96/65 – […]

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WOD – Saturday – 02/01/14

WOD – Saturday – 02/01/14

 

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WOD – Friday – 01/31/14

WOD – Friday – 01/31/14

A) AMRAP 3: 10m Shuttle sprints (2 hand touch) B) 4 Rounds For Time: 10 Hang Snatch 95/65 10 dips 400m run with medball 20/14

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WOD – Thursday – 01/30/14

WOD – Thursday – 01/30/14

A) 1,000m Row (not for time)   B) AMRAP 7: 7 Man makers (25/40) 7 pullups   REST 7   C) AMRAP 7 7 Front Squats (115/85) 7 HSPU Coaches, split classes between B & C to accommodate the needs of dumbells as needed.

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WOD – Wednesday – 01/29/14

WOD – Wednesday – 01/29/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) 2 Rounds NOT for time: (any order)  - 10 kang squats 45/33  - 10 hollow rocks  - 250m row C) 15-12-9-6-3  - Deadlifts  225/155  - burpee box jumps   24/20  * 20 double unders after each […]

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WOD – Tuesday – 01/28/14

WOD – Tuesday – 01/28/14

  A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets) *Start moderate and add weight to each set of 3 reps. Do NOT post load. **Very important to keep chest facing forward while performing the heavier back squats in case you need […]

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WOD – Monday – 01/27/14

WOD – Monday – 01/27/14

A) EMOM 10: (alt) 2 power clean & push jerk – 80% range (not TnG) 5 WTF’s   B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc…. clean & jerk (95/65)  RX+ do 135/95 burpee over bar (this is also a power clean and push jerk) […]

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WOD – Friday – 01/24/14

WOD – Friday – 01/24/14

  10-1 hang clean 115/85 Front rack alt lunges  115/85 200m run after each odd round 800m run after the last round (the ’1′ round)

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WOD – Thursday – 01/23/14

WOD – Thursday – 01/23/14

A) Shoulder Press: 8-6-4-2-1-1-1. (Suggested rep count to find a 1 rep max press. No dip-drive!!)   B) 3 Rounds For Time: 5 Push-jerks 155/105 20 wallball 20/14 25 Abmat situps 400m run

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