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Archive for the WOD Category

WOD – Wednesday – 06/29/16

A. Front squat: 4@60%, 4@70%, 3×4@80%. Rest as needed
(if you do not know your 1rm, find you 1rm front squat at this time instead of progression.)
B) AMRAP 14:
20 Alt pistols. (scale to goblet squats 53/35)
20 KB siwngs 53/35
20 Shoulder 2 overhead 115/75
20 Calorie row

WOD – Tuesday – 06/28/16

A) 4 Sets:
A1. bench press x18-20 reps; VERY HIGH rep, start light; rest 90 sec
A2. dumbbell tate press x10-12 reps. Rest 90 sec
https://www.youtube.com/watch?v=VGEQb-9IT10
B) For Time:
40 TTB buy-in
then..
3 rounds of…
15 DL 95/65
15 Hang power clean and jerks 95/65
15 Box jumps’ 24/20

WOD – Monday – 06/27/16

A) EMOM 15: (alt.)
7-9 Pull-ups + 5 burpees (Ring row, kipping or c2b)
15 Sumo deadlift highpulls 70/53
:30 of hallow rocks
B) AMRAP 17: (Done in teams of 2)
20 Power snatches; cumulative; split up however you choose
15 Burpees each. (done at the same time)

WOD – Friday – 06/24/16

A) Clean Complex:
1 Squat clean + 1 Hang power clean + 3 Front squat. Build to max.
B) 3 RFT:
21 Calorie Row
15 KB swings; 53/35
9 HSPU

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

WOD – Thursday – 06/23/16

4 Rounds For Time:
20 Sandbag Squats (heavy as possible)
Run 400m
20 Wallballs 20/14
– rest 3 min bet sets

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

WOD – Wednesday – 06/22/16

A. Paused front squat. 2×2@60%, 1×2@70%, 1×2@80%. Then work to a heavy double
B. Front squat (no pause). 2 sets x 5 reps @75% of today’s heavy double
C) For Time:
(RX+) 5-4-3-2-1:
Power clean and push jerk 185/125
Box jumps 30/24
Muscle ups
(RX) 5-4-3-2-1:
Power clean and push jerk 155/105
Box jumps 30/24
**10 pullups after each round

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

WOD – Tuesday – 06/21/16

A. 3 Sets:
Dumbell Bench Press x 12-15 reps. Rest 90 seconds
B) For Time: 12-10-8-6-4-2
Hang power snatch 95/65
Burpee over the bar
– rest as needed
C) 3 sets:
C1. Banded tricep extension x10-15 reps
C2. Band pull apart x10-15 reps

WOD – Monday – 06/20/16

3 sets:
A1. Close-grip Upright row x 10 reps. Rest 30 sec (with barbell)
A2. Goodmorning x10 reps. Rest 30 sec
A3. Abmat situp x10-30 reps. (as fast as possible). Rest 90 sec
B) 4 Rounds For Time:
9 Deadlifts 155/105
Run100m
7 Hang power cleans
Run100m
5 Shoulder 2 overhead
    – rest 1 min after each round

WOD – Friday – 06/17/16

A) Clean Complex:
1 Squat clean + 3 Front squats + 1 Squat clean. Build to a heavy complex. Does NOT need to be touch and go.
(You have 45 seconds to complete the complex once the bar leaves the floor.)
B) AMRAP 9:
9 Power snatches 95/65
12 Box facing burpee box jumps 30/24

WOD – Thursday – 06/16/16

A. 3 Sets: 1 wall walk + 10-45 sec hold. (If unable to wall walk, may sub 3 WTF + 10-45 sec high plank hold.)
B. 70 hallow rocks
C. EMOM 8:
Single arm high plank hold x10-30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be
B) AMRAP 18:
Teams of 2
20 wallball
15 calorie row
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Today’s WOD

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