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Archive for the WOD Category

WOD – Friday – 08/28/15

WOD – Friday – 08/28/15
A) Squat Clean
12 Minutes to build to a heavy Single
B) 10 Rounds For Time:
7 TTB
3 Squat Cleans 165/115
      RX+ Do 185/125

WOD – Thursday – 08/27/15

WOD – Thursday – 08/27/15
A) 3 Rounds NOT for time;
1-2 rope climbs
4-6 hspu; add deficit if easy; can scale to :20 sec HS hold
1 arm Overhead KB walk right hand 50m
1 arm Overhead KB walk left hand 50m
(Keep KB light if any mobility issues)
B) 3 Sets For Time
row 1k
– rest 5 min bet sets – self time

WOD – Wednesday – 08/26/15

WOD – Wednesday – 08/26/15
A) AMRAP 25:
400m Run
10 Hang Power Snatch 75/55
10 Pull-ups
10 Wallballs 20/14

WOD – Tuesday – 08/25/15

WOD – Tuesday – 08/25/15
Perform 4 sets of the following: (rotating between A1 & A2)
A1) Push Press x 4 reps – increase load
A2) 50m Farmers Carry – Heavy but unbroken
          Rest 2 Minutes between sets
 
B) For Time:
50 KB Swings 53/35 – Russian Swing
50 Burpees
50 KB Swings 53/35 – Russian Swing
– every 2:00 (including 0:00) must do 5 S2O 135/95

WOD – Monday – 08/24/15

WOD – Monday – 08/24/15
A) Back Squat
6 – 4 – 4 – 2 – (2) (last set of 2 should be HEAVY)
 
B) 8 Min Ladder:
3-6-9-12-15-etc…
Hang Power Cleans 115/75
Perform 25 Double unders between each set. (scale to 50 Singles)
 
     REST 8 MINS.
 
C) 8 Min Ladder:
2-4-6-8-10-etc…
Front Squats 115/75
Ambat Situps

WOD – Friday – 08/21/15

WOD – Friday – 08/21/15
A) Clean + 3 front squats
Build to a heavy set
B) For Time:
20 front squats 155/105 (shouldn’t be more thatn 75% of max)
40 box jump overs 24/20
20 front squats
RX+ Do 185/135 
C) accumulate 240 seconds: in top of plank OR FLR on rings

Clash of the Fittest is Saturday at the Fair Grounds Expo Center. Come out and show your support as your fellow coaches and members duke it out. Teams and heat times can be found here…

https://www.facebook.com/clashoffittest/posts/973997879331299

WOD – Thursday – 08/20/15

WOD – Thursday – 08/20/15
A) (Not For Time) Perform 6 sets of the following:
row 500m @ 2k pace
– rest 2 min
run 200m @ moderate pace
– rest 1 min
B) For Time:
25 Pull-ups
25 Box Jump Overs 24/20
25 Burpees

Register for Boynton Beach Lift Off

WOD – Wednesday – 08/19/15

WOD – Wednesday – 08/19/15
4 Rounds For Time:
21 KBS 53/35
15 OHS 75/55
15 HSPU
21 Toes to bar (scale to 21 abmat situps)
   REST 5 minutes btwn rounds

WOD – Tuesday – 08/18/15

WOD – Tuesday – 08/18/15
A) DB Upright Rows
3 x 8 @ 1113 tempo
B) 2 Rounds NOT For Time:
200m Farmer Carry. Go heavy but limit to 2 drops
C) For Time:
5 Wall Climbs (scale to 10 Walk the floors)
10 Burpees
20 HR Push-ups
30 Shoulder To Overhead 155/115
20 HR Push-ups
10 Burpees
5 Wall Climbs (scale to 10 Walk the floors)

REGISTER FOR THE BOYNTON BEACH LIFT OFF

WOD – Monday – 08/17/15

WOD – Monday – 08/17/15
A) Back Squat: 8,6,4,2
(All sets should be heavy. Increase weight each set)
B) 3 Rounds NOT For Time:
40 DB or KB Walking Lunges (20 per leg)
C) AMRAP 10:
10 Power Snatch 75/55
30 Double Unders (scale to 60 singles)
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Today’s WOD

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