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Archive for the WOD Category

WOD – Wednesday – 02/19/14

WOD – Wednesday – 02/19/14

  Enjoy the video. Notice his position as the bar gets to the knee. Where are his shoulders in relation the bar? Are knees forward? Hips back? Where does the bar make contact with his body?   A) 12 Minutes to Find 1RM Pause Snatch – (2 […]

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WOD – Tuesday – 02/18/14

A) EMOM 8: 1 Power Clean + 1 Hang Power Clean + 1 Jerk *complex to be performed at approx 80% of 1rm Power clean….across) **Take a few mins to build up to working weight. Do not post load B) 4 Rounds For Time  - 9 TTB […]

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WOD – Monday – 02/17/14

WOD – Monday – 02/17/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

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WOD – Saturday – 02/15/14

WOD – Saturday – 02/15/14

COACHES CHOICE… By Johnny T

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WOD – Friday – 02/14/14

WOD – Friday – 02/14/14

A) 2 rounds; Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) AMRAP 12: 10 Back squats (155/105) 10 burpee over bar 10 pullups 200m run

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WOD – Thursday – 02/13/14

WOD – Thursday – 02/13/14

  ANOTHER TRACK DAY!!!!!! NO CHERRY PICKING!!! Row if Needed. A) 800m Run – warmup…NOT For Time B) 3 Minutes max rep Shuttle sprint 10m (2 hand touch behind line) C) 6 x 400m run, every 4 minutes  (record slowest and fastest time)

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WOD – Wednesday – 02/12/14

WOD – Wednesday – 02/12/14

A) Shoulder Press 5 x 5 increasing. Post load B) Ladder: 10 Minutes: Man Makers (40ish/25ish) post load used     2-4-6-8-10 etc….. Wallballs (20/14)                                       4-8-12-16-20-etc…..

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WOD – Tuesday – 02/11/14

WOD – Tuesday – 02/11/14

Full Extension. Be the guy on the right…not the girl on the left  :) A) 5 sets:   3 Position Snatch (Above knee, below knee, floor….last rep touch n go)      Take a few minutes to build to a moderate 1st set. Try to add weight each set      […]

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WOD – Monday – 02/10/14

WOD – Monday – 02/10/14

A) AMRAP 4 750m row max burpees in remaining time B) AMRAP 4 10 front squats (135/95) 20 dubs C) AMRAP 4 10 KBS 3 wall climbs (or 6 WTF’s) D) AMRAP 4 8 K2E 8 Box Jumps (24/20) games std 4 Minutes rest between each AMRAP […]

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WOD – Saturday – 02/08/14

WOD – Saturday – 02/08/14

Coaches Choice….By Coach Johnny T.   Be Ready!!!

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