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Archive for the WOD Category

WOD – Monday – 05/11/15

WOD – Monday – 05/11/15
A) EMOM 9: (alt)
Min 1: 12 Wallballs 20/14
Min 2: 12 Ring Dips
Min 3: 12 TTB
B) Clean & Jerk
10 minutes to build to a max lift for the day
C) For Time: (8 Minute Cap)
5 cleans 115/85
12 Burpee Box Jumps 24/20
5 Cleans 135/95
9 Box Jump Overs 24/20
5 Cleans 155/105
6 Box Jump Overs 24/20
5 Cleans 165/115

WOD – Friday – 05/08/15

WOD – Friday – 05/08/15
A) 1 Round NOT For Time – any order
400m Run
20 Med Ball Cleans
60 Second L Sit (accumulate time)
100m Sled Push or Pull – chose weight
500m Row
B) Front Squats
2-2-2-2-2-2
Start at 60% and add weight each set for a heavy set of 2
C) 12-9-6
Clusters 155/105
Burpee over Bar

WOD – Thursday – 05/07/15

WOD – Thursday – 05/07/15
A) Bench Press
4 x 8 @ 75-85%
B) For Time
50 Double Unders
40 Push-ups
30 KB Swings 53/35
20 Pull-ups
10 HSPU
5 Rope Climbs* can spread out during wod
10 HSPU
20 Pull-ups
30 KB Swings 53/35
40 Push-ups
50 Double Unders

WOD – Wednesday – 05/06/15

WOD – Wednesday – 05/06/15
A) Sumo Deadlift
5 x 7 @ 60-70%
B) EMOM 7:
Snatch Pull + Snatch. Start at 50% and add weight if form is great.
C) 21-15-9
Goblet squats 53/35
Box Jumps 24/20
Med Ball Raises 20/14 (touch floor/touch sky)
   Cash out – 400m Sprint (or 30 burpees if raining)RX+ Do 70/53 and 30/24

WOD – Tuesday – 05/05/15

WOD – Tuesday – 05/05/15

Cinco De Mayo!!

 

A) Every 90 Seconds x 6:
2 Clean & Jerks – (start at 65% & increase weight)
B) Pistol Practice
5 each leg x 4 sets. Add weight if able to
C) AMRAP 6:
10 wallballs 20/14
10 TTB
10 Dips
REST 3 MINUTES
D) AMRAP 6:
5 Power Cleans 135/95
20 Double Unders (scale to 30 Lateral abat hops)
14 OH Plate Lunges 45/25

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WOD – Monday – 05/04/15

WOD – Monday – 05/04/15
A) 2 Rounds NOT For Time”
25m Bear Crawl
20 Wallball
20 Kip Tacs from Pull-up bar
B) EMOM 10:
Min 1 – 4: 2 Thrusters – Increase weight
Min 5-10: 1 Thruster – Find Max (from the ground)
C) Benchmark Monday….’HELEN’
3 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups

WOD – Friday – 05/01/15

IT’S MAX OUT FRIDAY!!
A) Snatch
20 Minutes to Find 1RM
B) AMRAP 4:
8 Alt Pistols*
4 Burpees
8 KB Snatch 53/35…(4 each arm) may scale to DB’s
* Coach to give scaling options
REST 4 Minutes
B) AMRAP 5
8 Thrusters 95/65 RX+ do 135/95
8 Burpee over Bar

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WOD – Thursday – 04/30/15

WOD – Thursday – 04/30/15
A) Bench Press:
10-8-6-4-6-8-10
(Pyramid the weight accordingly)
B) 3 Rounds For Time:
800m Run
20 Wallball 20/14
15 Ring Dips
10 Burpees

Get your GAME PLAN on!

 

WOD – Wedensday – 04/29/15

WOD – Wedensday – 04/29/15
A) EMOM 9:
Min 1: 14 KB Swings 53/35
Min 2: 8-12 TTB or KTE
Min 3: 6-10 HSPU
(chose reps based on ability….push yourself)
B) Deadlift (No max out please) – Share a bar
10 @ 55%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
1 @ 90%
1 @ 92%
C) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups
RX+ do 135/95 & C2B

Get your GAME PLAN 

WOD – Tuesday – 04/28/15

WOD – Tuesday – 04/28/15
A) 2 Rounds NOT For Time:
400m Run
40 Double Unders
20 Walking Lunges
B) Clean
5×1 @ 90+%
C) AMRAP 9:
10 Hang Power Cleans 135/95   RX+ do 185/125
20 HR Push-ups
30 ABmat Sit-ups

 

D) Order your GAME PLAN

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