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Archive for the WOD Category

WOD – Friday – 10/17/14

  A) Find 1 rep-max Push-up (12 minute cap) (partner up to add bumper plates to your back,)    *If unable to add weight, do 8 x 4 strict push-ups   B) Ladder in 15 minutes: 1-2-3-4-5-6-7-8-9 etc…..  - Clean & Jerks 115/85  - Pull-ups        your […]

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WOD – Thursday – 10/16/14

WOD – Thursday – 10/16/14

  A) 3 attempts at Max-rep Double Unders * Rest 2 Minutes between attempts. (Post reps for best attempt) **if unable to do double unders, do double under attemps for 1 miniute x 3 sets. Do not post score   B) 3 Rounds For Time: 400m run […]

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WOD – Wednesday – 10/15/14

WOD – Wednesday – 10/15/14

  A) Sumo Deadlift 10-8-6-4-2-2 Start at about 40% of 1rm Deadlift and increase load as you go. (Do NOT post load. Stay safe….listen to your coach) B) AMRAP 10: 4 S2O 135/95 6 TTB 4 Box Jumps 24/20 C) Plank Holds 6 rounds: 30 seconds on, […]

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WOD – Tuesday – 10/14/14

WOD – Tuesday – 10/14/14

  A) Snatch Balance Complex:        (1 Snatch balance + 2 Overhead Squats = 1 set) 2 Sets at 65% (of max snatch weight) 2 sets at 75% 2 sets at 80%    (Only squat as low as mobility permits. Once you lose form, stop […]

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WOD – Monday – 10/13/14

WOD – Monday – 10/13/14

  A) 3 Rounds Not For Time: 8 Toes To Bar 12 Wallballs B) Thruster Build to a 2 rep-max in 12 Minutes From the rack is allowed but not required. Post Load C) 30-20-10 Thrusters 95/65 Pull-ups*

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WOD – Friday – 10/10/14

WOD – Friday – 10/10/14

    Watch the video of Chad Vaughn Clean & Jerk and then watch it again. It never gets old.   A) Clean & Jerk    Find 1 rep-max (15 Min Max) Example of progression for 200# max: 115 x 2, 135 x 2, 145 x 2, […]

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WOD – Thursday – 10/09/14

WOD – Thursday – 10/09/14

  Endurance Day Thursday A) 3 Rounds For Time: 250m Row (Do 20 Cal on Airdyne if not enough rowers) 10 Burpees over rower Rest as needed as a group B) 3 Rounds For Time: 15 TTB 20 Wallballs Rest as needed as a group C) Run […]

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WOD – Wednesday – 10/08/14

WOD – Wednesday – 10/08/14

  A) Bench Press 5 X 3, Starting at 50% of 1rm. Add weight each set. Rest 90 Sec’s between sets. Record heaviest set B) 5 Rounds For Time: 5 Power cleans 135/95 9 Push-ups 9 KB Swings 53/35 C) 3 Rounds For Time: 20 OH Plate […]

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WOD – Tuesday – 10/07/14

WOD – Tuesday – 10/07/14

  A) 3 Rounds Not For Time: 7 Hand Release Push-ups 7 Alt Jumping Lunges (7 each leg…14 total steps) 7 Good Mornings 45/35# B) Dead Lift 4 Sets of 5 Reps @ 65% of 1RM rest about a min between sets C) For Time:    Buy […]

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WOD – Monday – 10/06/14

WOD – Monday – 10/06/14

  A) Front Squat 3 x 5 @ 80% Across    Don’t post load Rest as needed B) For Time: – 800m Run Buy-in 5 Rounds: 10 Pull-ups 8 Snatch 95/65 6 HSPU – 400m Run Cash out

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