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Archive for the WOD Category

WOD – Monday – 07/25/16

A. Power clean + 5 push press @32×1
one set every 2:00 x 5 sets: OK to build but should be similar in weight all sets
B) For Time:
20 S2O 115/85
40 burpee
20 S2O

WOD – Friday – 07/22/16

A. 5 sets. Bench press x10 reps
– Perform 20 step ups onto a box betwen sets. You choose height. May hold DBs in hand as loading
B) For TIme:
30 squat clean thrusters;135/95
Row 30 calories

WOD – Thursday – 07/21/16

AMRAP 26:
21 KB swings 53/35
Run 100m
15 Box jumps 24/20
run 100m
9 OHS 95/65 You may scale to BS or use a PVC pipe for OHS
Run 100m
** every 5 minutes, rest for 2:00, then pick up where you left off
***5:00-7:00, 12:00-14:00, 19:00-21:00

WOD – Wednesday – 07/20/16

A. Build to heavy complex. 1 Power Clean + 2 Front Squats + 1 Squat Clean
B) AMRAP 14:
20 s2o 135/95
20 power cleans
20 pushups
20 pullups
RX+
AMRAP 14
20 s2o 185/125
20 power clean
20 HSPU
20 c2b pullups

WOD – Tuesday – 07/19/16

warmup
4 sets NFT
3-5 strict pullups. Use band if needed but must remain strict
8-10 birddog’s
20 Hollow rocks
https://www.youtube.com/watch?v=qVVcQxYAQCYstart @1 min mark
A. Back squat: 5, 5, 4, 4, 3, 3. Building. Begin @roughly 75%
B) For time: (all one score)
3 rounds of..
50 dubs/100 singles
20 wallballs 20/14
    then.. no rest
3 RFT
row 500m
10 power snatch 115/85. If you cannot do 5+ reps @ this weight unbroken, scale down

WOD – Monday – 07/18/16

warmup
HS walk practice OR kicking up to HS on wall OR 5-10 box walk arounds in pike position. take 5 min with this
A. push press @32×1; 6-5-4. Building from last week. Rest 2 min
B) 5 sets. One set every 4:00
:90 sec amrap
sprint 100m
12 thrusters 75/55
AMRAP burpees
–score is total number of burpees (Please control bar to the ground…Do NOT Drop bar)

WOD – Friday – 07/15/16

A. 5 sets: Bench Press x10 reps. Increasing.
– Perform 20 DB walking lunges between sets.
B) BENCHMARK WOD: ‘RANDY’
75 Power snatches for time 75/55

See you at The Rapids! CLICK HERE

WOD – Thursday – 07/14/16

A) AMRAP 10:
Row 50 calories
50 alt DB snatches; light
– rest 4 min
B) AMRAP 10:
run 100m (stop and perform 15 air squats at the 50m mark)
10 knee 2 chest @2111. Slow and controlled
– rest 4 min
C) AMRAP 10:
20 box jump 24/20″ – step down
20 KB swings 53/35

WOD – Wednesday – 07/13/16

A. Snatch Grip DL + 2 Snatch from kneecap.
Build to a heavy Complex.
B) AMRAP 14:
Power Snatch 115/75
HSPU
– Add 1 rep to each movement, each round. (1-1, 2-2, 3-3, 4-4, etc…)
— scale HSPU to box pike pushups or DB presses

WOD – Tuesday – 07/12/16

RAPIDS WATER PARK SATURDAY!

A) EMOM 12:
100m Run
15-20 Plank Jack x15-20 reps
https://www.youtube.com/watch?v=PR9nHQXCZMo
B. Front Squat: 4 sets of 3-5 Reps. @ 80-85%. Rest 2-3 mins btw sets.
C) 3RFT: (10 min time cap)
10 Power cleans 155/105
15 Pull-ups (RX+ do Muscle ups. 5 for guys 3 for ladies)
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