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Archive for the WOD Category

WOD – Wednesday – 05/11/16

A) EMOM 12:
8 Wallballs 20/14
6 Burpees to plate
AMRAP power snatches; 115/75 in remaining time
    – rest as needed
B) Situps: Accumulate 100 reps, on your own. Not for time

WOD – Tuesday – 05/10/16

Perform 4 Sets, rotating between A1 & A2:
A1. 5 Backsquats @ 75-80% – Rest 1 min
A2. 8-12 PERFECT PUSHUPS! No snaking, even if that means going down to the knees @31×1 – Rest 2 min
B) 3 Sets: SHOULD BE MOVING FAST!
400m Row
12 Burpees
12 DB push press 40/25
– rest 3 min bet sets

Bootcamp – Tuesday – 05/10/16

A) AMRAP 9:
15 Wallballs 20/14
15 Calorie Row
12 Knees To Elbows
– REST 5 MINS
B) AMRAP 9:
10 KB Swings – Russian 53/35
100m Run
10 Box Jumps 24/20

WOD – Monday – 05/09/16

A. Clean and Jerk. Build to max.
B) EMOM 6:
Perform 20 seconds of pull-ups OR ring rows OR C2B pull-ups.
C) For Time:
27-17-7
Russian KB swings; 70/53
Burpees
–Run 100m after each round

WOD – Friday – 05/06/16

A. Backsquat.
Build to a heavy triple in 10-12 mins.
B) AMRAP 10:
20 Double Unders (Scale to 50 Singles)
15 HR pushups
10 Front Squats 135/95

WOD – Thursday – 05/05/16

WOD – Thursday – 05/05/16
4 RFT
400m run
30 abmat situps
15 pullups

WOD – Wednesday – 05/04/16

Teams of 3:
100 calorie row
100 burpee over bar
100 power clean 135/95
100 t2b
100 s2o; 135/95
100 burpee over bar
100 calorie row
*** 1 person works at a time, as needed.

WOD – Tuesday – 05/03/16

A) 4 Sets for Time
7 Backsquats 72-76% (from rack)
run 400m
– Rest exactly 2 mins bet sets. Stagger start times as needed.
B) For Time:
30 Clean & Jerks 115/75

WOD – Monday – 05/02/16

A. Complex: Snatch + Hang snatch + Snatch
(Goal is to beat complex weight from April 18th. You may drop the bar after the Hang Snatch if needed)
B) AMRAP 12:
10 Wallballs 20/14
8 KB swings; 53
6 Burpees to 10# plate (no princess hops)

Charity WOD Today!

Charity WOD Today!

This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

 

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