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Archive for the WOD Category

WOD – Friday – 07/17/15

WOD – Friday – 07/17/15
A) Snatch
15 Mins to build to heavy single. Full snatch if possible
 
B) For Time: 8-1
Power Snatch 115/75
OHS 115/75 (scale to back squats or Front squats if needed)
Power Clean 115/75
   Do 40 Double Unders after each round (scale to 80 Singles)
       RX+ do 135/95

WOD – Thursday – 07/16/15

WOD – Thursday – 07/16/15
A) 2 x 800m Run – Every 6 Minutes
Record both times
 
B) Bench Press
10-8-6-4-2-1-1. Find 1 Rep-Max
 
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

WOD – Wednesday – 07/15/15

WOD – Wednesday – 07/15/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 8-10 Dips
Min 2: 10-14 Cal row
Min 3: 8 Barbell Goodmornings – Add weight if desired
 
B) Snatch Grip Deadlifts
5 x 5. Pause at knee for 2 seconds. Increase load. Start at 65% of max Snatch
 
C) AMRAP 5:
9 DB Hang Squat Cleans 40/25
15 Abmat Sit-ups
 
REST 3 MINS
 
D) AMRAP 5:
15 KB Swings 70/53 – Russian
9 Box Jump Overs 24/20

WOD – Tuesday – 07/14/15

WOD – Tuesday – 07/14/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 5-10 HSPU
Min 2: Max Dubs in 30 sec’s. (50 is goal)
Min 3: 8-12 Ring Rows
B) Shoulder Press
4 x 3 Increasing. Start at 65%
C) 25-20-10
STO 115/75
Pull-ups
   RX+ Do 135/95 & C2B Pull-ups

WOD – Monday – 07/13/15

WOD – Monday – 07/13/15
A) 2 Rounds NOT for time:
12-15 Deadlifts 40% of max
25 Wallballs
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65+%
(add 5+ pounds from last week drop set)
C) 21-15-9
Front Rack Alternating Lunges 95/65
Knees To Elbows
   Cash out 400m Run
       RX+ go 115/75

WOD – Friday – 07/10/15

WOD – Friday – 07/10/15
AMRAP 30:
400m Run
10 Pull-ups*
10 Squat Clean Thrusters 135/95 (Clusters)
10 Burpee Box Jump Overs 24/20
   *RX+ do 5 MU’s or 10 C2B’s

WOD – Thursday – 07/09/15

WOD – Thursday – 07/09/15

A) 4 x 400m Run - Every 3 Minutes
Score fastest and slowest time
B) EMOM 6: (alt)
1: 1-2 Box walk arounds - 20" box (if you can do 2, change directions)
2: 10-12 SDHP
C) 3 Rounds For Time:
10 Power Snatch 95/65
100m Single Arm Farmer Carry 70/53

WOD – Wednesday – 07/08/15

WOD – Wednesday – 07/08/15
A) 2 Rounds NOT For Time: – ANY ORDER
2 Rope Climbs
100m Sled push or pull
20 Mountain Climbers (get foot up outside of hand)
 
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65%
 
C) AMRAP 6:
6 Hang POWER Cleans 115/75
8 TTB
10 Wallball 20/15
 
REST 3 Minutes
 
D) AMRAP 4:
4 Hang SQUAT Cleans 115/75
6 Burpee over bar

WOD – Tuesday – 07/06/15

A) Bench Press
2 warm up sets, then 4 x 4 heavy
Do 6-8 Banded Pull-aparts (face level) between sets
B) AMRAP 15:
5 Push Press 115/75
7 Dips
9 HR Push-ups
40 Double Unders

WOD – Monday – 07/06/15

WOD – Monday – 07/06/15
A) EMOM 10 (alt)
1: 5 Deadlifts @ 65%
2: 8-10 TTB or 10-12 Hollow Rocks or GHD Sit-ups
 
B) For Time:
5 Rounds of:
5 Power Cleans 135/95
9 KB Swings 53/35
12 Pull-ups
     REST 4 MINS EXACTLY
Then 3 Rounds of:
20 OH Plate Lunges 45/25
100m Run
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