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Archive for the WOD Category

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)

WOD – Friday – 08/14/15

WOD – Friday – 08/14/15
A) 4 Sets: (back and forth between A1 & A2)
A1. high hang snatch pull x 5 reps; rest 90 sec
A2. 2 position snatch; mid thigh; below the knee; rest 90 sec
Weight for both exercises should be the same. Increase through working sets
B) AMRAP 16:
15 power cleans; 185/135
10 hang squat cleans; 135/95
15 thrusters; 95/65
10 burpees
    Use 1 bar only. Change weights even if not going rx

C) Register for Boynton Beach Lift Off

WOD – Thursday – 08/13/15

WOD – Thursday – 08/13/15
       (refer back to last Thursdays ‘the 6th’ for pacing numbers)
A) 4 sets; every 5 min, alternate between..
400m run @ 800m pace
500m row @ 2k pace
   *one set consists of BOTH a run and a row. Ex: 0:00 Run, 5:00 Row = 1 set
   ** If not there last Thursday, use a moderate pace on all of todays sets
B) Accumulate 240 seconds: (4 mins)
Plank hold OR FLR on rings

WOD – Wednesday – 08/12/15

WOD – Wednesday – 08/12/15
4 ROUNDS FOR TIME: (42 minute time cap)
22 HR pushups
run 200m with med ball 20/14
16 alt DB snatch 40/25
run 200m with med bal;
10 s2o 95/65
run 200m with med ball
          – rest 4 min bet each set

WOD – Tuesday – 08/11/15

WOD – Tuesday – 08/11/15
A) Push Press:
5-4-3-2-1. Increasing. Make each set Heavy.
B) 2 Sets For Time:
15-12-9
KB swings 53/35
Pull-ups
Box jumps 24/20
     – REST 4 min bet sets
C) AMRAP 5: SDLHP 75/55
– emom including 0:00 do 4 burpees

WOD – Monday – 08/10/15

WOD – Monday – 08/10/15
A) Back Squat:
10, 8, 6 – 10, 8, 6 Building through the sets
(start at at least 50%)
 
B) AMRAP 12:
8 power cleans 155/115
15 wallballs 20/14

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

We are at the Beach!!!! 8AM at the south end of Delray by the Volleyball courts.

The box will be closed. See you there!

WOD – Friday – 08/07/15

WOD – Friday – 08/07/15
A) Snatch Complex:
Snatch DL + High Hang Snatch + Full Snatch
Build to moderate Single
B) High Hang Snatch Pull – 5 x 3
Use same ‘Moderate single’ weight as above for all 5 Sets.
C) For Time:
30 Thrusters 115/75
every time you drop the bar perform 10 Deadlifts
40 Hang Power Cleans 95/65
every time you drop the bar perform 10 jumping air squats
50 SDHP 75/55
every time you drop the bar, run 100m with med ball

Register for Boynton Beach Lift Off

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West Palm Beach, FL 33401
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