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Archive for the WOD Category

WOD – Friday – 03/27/15

WOD – Friday – 03/27/15

A) Bench Press

6 x 6 Increase load

 

B) For Time

  • 27 Burpees over Bar
  • 27 Thrusters 95/65
  • 21 Burpees over bar
  • 21 Thrusters
  • 15 Burpees over bar
  • 15 Thrusters
  • 9 Burpees over bar
  • 9 Thrusters

 

C) Cool down 3 min row or Airdyne – easy pace

Start this within 2 minutes of finishing part B

 

D) Come to BBQ on Saturday. CLICK HERE

WOD – Thursday – 03/26/15

WOD – Thursday – 03/26/15
A) Death by 10 Meters*
Min 1: Run 10m
Min 2: Run 20m
Min 3: Run 30m
Min 4: Run 40m
Continue pattern as long as possible. 10m shuttle sprints
* RAIN DELRAY Do A1 instead:
A1) EMOM 12:
Min 1: Row 10-12 Calories
Min 2: 25 Air Squats
Min 3: 12 TTB
C) Front Squats
4 x 4 Increase load
D) AMRAP 8:
8 Right hand KB Swings 53/35 – Russian
8 Left hand KB Swings 53/35 – Russian
8 2-hand KB Swings – Overhead
8 Goblet Squats
8 HSPU or 12 HR Push-ups (still RX) 

BBQ Saturday at noon. CLICK HERE for details.

WOD – Wednesday – 03/25/15

WOD – Wednesday – 03/25/15
A) Shoulder Press / Push Press / Push Jerk
3×2 / 3×2 / 3×2
Do 2 sets of 3 reps for each movement. Increase load each set.
B) For Time:
400m buy in
Then 5 rounds of:
8 Deadlifts 115/75
6 Power Cleans 115/75
8 Pull-ups
20 Double Unders
Cash Out 400m Run

WOD – Tuesday – 03/24/15

WOD – Tuesday – 03/24/15

 

A) 2 Rounds NOT For Time:
20 Wallballs
20 Mountain Climbers
B) Back Squat
4 x 12 @ 65-75%
Do 8 alt pistols between sets.
(scale with a pole or perform hawiian squat)
C) AMRAP 12:
5 Power Snatch 95/65
7 OHS 95/65 – Do back squats if unable to perform an Overhead Squat.
200m Run
(RX+ do 135/95) 

D) It’s Party Time…CLICK HERE for details.

WOD – Monday – 03/23/15

WOD – Monday – 03/23/15
A) Clean Pulls – 5 x 3
Increase load each set. Start at 50% of Clean and finish at 100%
Do 5 HSPU, or 8-10 HR Push-ups between each set
B) 3 Rounds Not For Time:
2-4 Muscles ups, or 8-10 C2B pullups, or 10-12 pull-ups or Ring Rows
30-40 Double Unders, or 15 DU attempts
C) AMRAP 8:
8 hang Power Cleans 115/75
8 Burpee Box Jump Overs 24/20

WOD – Friday – 03/20/15

WOD – Friday – 03/20/15
A) 15.4
8-minute AMRAP:
3 handstand push-ups (scale to push-ups)
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
B) Front squat    6 x 2 (add weight each set)
Do 50m Farmer carry between sets
C) AMRAP 6:
8 TTB
12 Jumping Split Squats

WOD – Thursday – 03/19/15

WOD – Thursday – 03/19/15
A) EMOM 12: (4 sets)
Min 1: 3 Hang Snatch @ 70% – ish
Min 2: 20-40 Double Unders
Min 3: 5-10 HSPU
B) Bench Press:
3-3-3-3-3-3 Find 3 Rep-Max in 6 sets
C) 2 Rounds For Time:
800m Run
20 Dips*
20 KB Swings 53/35
*RX+ do Muscle-up into dips. (if you drop, you must do another mu to start dips again)

WOD – Wednesday – 03/18/15

WOD – Wednesday – 03/18/15

In the featured picture, Jaci Cale earns 472 reps on 15.3 climbing her way to #7 in the SE Region!

 

A) 2 Rounds For Time:
25m Bear Crawl
2 Rope Climbs
10 SDHP 70/53
B) Deadlift (use a calculator and write your #’s down)
8 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 85%
1 @ 90-95%
C) AMRAP 14:
6 Front Squats 155/105* (from the ground)
7 Burpee over bar
8 pull-ups
1 Wall climb
*RX+ do 185/125

WOD – Tuesday – 03/17/15

WOD – Tuesday – 03/17/15
A) EMOM 9
Min 1: 8-15 TTB
Min 2: 2 Turkish Get Ups – 53/35 (only if comfortable with movement, otherwise scale load)
Min 3: Row 30 seconds (max effort)
B) Back Squat: *Use a calculator and write it down
8 @ 45%
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 93%
followed by….
One set of Max unbroken reps at 80%
(no more than 1 second pause at the top)
C) For Time
40 Wallballs 20/14
400m Run
40 KB Swings 53/35*
400m Run
40 Wallballs
*RX+ do 70/53

WOD – Monday – 03/16/15

WOD – Monday – 03/16/15
A) EOMOM: 10 (5 Sets)
1 Jerk + 10 Dubs
From a Rack. Start @ approx 50% and Build each Set to 85%
B) Take a few more minutes to find 1RM Jerk. (split or push jerk)
 
C) 3 Rounds For Reps:
1 Minute of max reps Power Clean & Jerk 155/105
1 Minute of max reps Box Jumps 24/20 – Games Std
Rest 1 Minute between Rounds
(Score will be total reps for all 3 Rounds. Note reps during rest)
 
D) 3 RFT:
20 HR Push-ups
200m Run
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