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Archive for the WOD Category

WOD – Tuesday – 10/06/15

WOD – Tuesday – 10/06/15
4 sets for times; One set every 6:00 on Clock
Row 500m
15 Pullups
9 HSPU
– each set scored sepreatley
Athletes can start in opposite order, or stagger start times if needed to accomodate rowers

WOD – Monday – 10/05/15

WOD – Monday – 10/05/15
A) EMOM 12:
Min 1: Kneeling squat jump x 3 reps; use DB’s as load if possible*
Min 2: TnG power clean & jerk x 5 reps; moderate weight
 * Scale to 3-4 high box jumps. Watch Video:
WATCH VIDEO: https://www.youtube.com/watch?v=8Amu-ERCuBA
B) For Time:
10, 9, 8, 7…. 2, 1
Squat clean; 185/125
Run 100m between rounds

WOD – Friday – 10/02/15

WOD – Friday – 10/02/15
A. High hang snatch pull x 2 + hang snatch. Build to moderate complex in 8-10 min
*High hang = bar at hip….short dip drive
B) EMOM 12:
Min 1:   12-15 Russian KB swings; 70/53
Min 2:  2-3 box jumps; high; ok to increase throughout. Stack plates
C) AMRAP 10:
10 pullups
8 hspu
6 power snatch; 115/75

WOD – Thursday – 10/01/15

WOD – Thursday – 10/01/15

Happy October!

Teams of 2: 1 partner works at a time, must complete a round.
A) 7 rounds each.
6 unbroken thrusters; 115/75
sprint 200m
B) AMRAP 14: (same team rules apply)
30 dubs; 60 singles
7 HR pushups
14 box step ups; 24/20; 7/leg; DB or KB in hand as load (20ish/10ish)
21 s2o; 45/35;
DO NOT DROP EMPTY BAR FROM OVER HEAD

WOD – Wednesday – 09/30/15

WOD – Wednesday – 09/30/15
A) For Time;
30 power clean + push jerk; 95/65
row 500m
 – rest 6-12 min (you should be looking to recover as close to 100% as possible. (Active recovery bike, walk or row are good)
B) For Time;
10 burpees
20 kb swings; 53/35 (don’t drop bell, set it down)
run 200m
20 kb swings
10 burpees
 – rest 6-12 min
C) For Time:
18-12-6
power snatch; 75/55
lateral bar hops (2 feet jump and land…no princess hops)
NOTE: the goal of the workouts today is to move fast. whatever fast is for you. RX weights are designed so that you’ll be able to string large sets together; scale accordingly.
Each piece is scored seperatley.

WOD – Tuesday – 09/29/15

WOD – Tuesday – 09/29/15
A) EMOM 14:
Min 1: 4-6 HSPU Increase difficulty of rep if needed to make rep challenging. (strict, deficit etc…)
                        Scale to 30 sec HS Hold or 6-8 seated DB press
Min 2: 3-6 Strict Pull-ups. Supinated grip. May use bands but no kipping.
AMRAP 15:
1 rope climb; scale to 6 ring rows
6 t2b
9 box jump over; 24/20
12 DL; 135/95

WOD – Monday – 09/28/15

WOD – Monday – 09/28/15
A) Power Clean
Build to a heavy single
B. 4 RFT
30 wallball 20/14
20 KB walking lunges (can use DB’s) 35/20-ish. chose weight
10 alt DB snatch; heavy – chose weight
    (post time and load. Ex: 15:49 35, 60)

WOD – Friday – 09/25/15

WOD – Friday – 09/25/15
For Time:
1 mile run,
then…
10 Rounds of:
5 pullups
3 box jumps; 30/24
1 squat clean; 185/125

WOD – Thursday – 09/24/15

WOD – Thursday – 09/24/15
AMRAP 5:
  • run 50m
  • 10 unbroken wallballs 20/14
  • 3 power snatch; 135/95
– rest 2 min
-repeat for 4 sets. You will have 4 Scores.

WOD – Wednesday – 09/23/15

WOD – Wednesday – 09/23/15
A) 5 sets;
A1. bench press x 6-8 reps; rest 60 sec
A2. SDLHP x 10-12 reps; rest 2 min
B) 10-1 Reps For Time:
S2O 135/95
Box Jump Oover 24/20
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Today’s WOD

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