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Archive for the WOD Category

WOD – Tuesday – 01/28/14

WOD – Tuesday – 01/28/14

  A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets) *Start moderate and add weight to each set of 3 reps. Do NOT post load. **Very important to keep chest facing forward while performing the heavier back squats in case you need […]

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WOD – Monday – 01/27/14

WOD – Monday – 01/27/14

A) EMOM 10: (alt) 2 power clean & push jerk – 80% range (not TnG) 5 WTF’s   B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc…. clean & jerk (95/65)  RX+ do 135/95 burpee over bar (this is also a power clean and push jerk) […]

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WOD – Friday – 01/24/14

WOD – Friday – 01/24/14

  10-1 hang clean 115/85 Front rack alt lunges  115/85 200m run after each odd round 800m run after the last round (the ’1′ round)

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WOD – Thursday – 01/23/14

WOD – Thursday – 01/23/14

A) Shoulder Press: 8-6-4-2-1-1-1. (Suggested rep count to find a 1 rep max press. No dip-drive!!)   B) 3 Rounds For Time: 5 Push-jerks 155/105 20 wallball 20/14 25 Abmat situps 400m run

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WOD – Wednesday – 01/22/14

WOD – Wednesday – 01/22/14

  A) 3 minutes of double under practice (freestyle. You must attempt) B) AMRAP 5:  - 10 KB Swings 53/35  - 20 Double unders (scale to 40 singles)   REST 4 MINUTES C) AMRAP 5:  - 10 SDHP 53/35  - 10 Box jumps – Games 24/20   […]

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WOD – Tuesday – 01/21/14

WOD – Tuesday – 01/21/14

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 – Monday – 01/20/13

WOD – Monday – 01/20/13

A) Not For Time: (any order)  - 3 wall climbs or 6 Walk-The-Floors  - 300m row  - 30 single jump rope  - 2 rope climbs (scale to 4 planks)  - 30 wallballs For Time:  Wodapalooza Chipper (sligthly scaled)  - 10 Thrusters 115/75  - 20 Toes to bar […]

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WOD – Friday – 01/17/14

WOD – Friday – 01/17/14

4 Rounds For Time: 10 Hang Squat Clean & Jerk 155/105 20 Lateral Bar Hops 10 KB Swings 70/53 10 Burpee Box Jumps 30/24   BAM!!!!!! (Scale accordingly)

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WOD – Thursday – 01/16/14

WOD – Thursday – 01/16/14

A) 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) 6 Rounds For Time: 5 HSPU 6 Power snatch 95/65 7 Knees to elbows 200m run

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WOD – Wednesday – 01/15/14

WOD – Wednesday – 01/15/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) Not For Time: 40 jumping jacks 30 mountain climbers (total steps) 20 deadlifts 135/95 (should be pretty easy, scale accordingly) C) Power Clean: 12 minutes to build to a heavy single D) 21-15-9 Power cleans […]

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