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Archive for the WOD Category

WOD – Friday – 01/27/17

A. EMOM x14 min: 2 Power cleans.
(Not TnG. Start light and build)
B. AMRAP 16:
80/70 Calorie bike (scale to 60/50)
60 Wallballs 20/14
40 Pull-ups
20 Squat cleans 135/95

WOD – Thursday – 01/26/17

Teams of 2:
20 RFT: (10 each)
Assault Bike 10/8 calories
8 Burpees
     switching working partner each round
immediately into…
8 Rounds (4 each)
Run 200m
15 KB swings 53/35

WOD – Wednesday – 01/25/17

A. Build to heavy complex:
1 Clean + 4 Front squat + 4 Shoulder 2 overhead
B. 5 RFT
9 Power snatch 95/65
15 Wallballs 20/14
21 Double Unders

WOD – Tuesday – 01/24/17

For Time:
400m Run
21 Deadlifts 205/135
400m Run
15 Deadlifts 225/155
400m Run
9 Deadlifts 245/175
– immediately into…
Row 750m
20 Power cleans 135/95

WOD – Monday – 01/23/17

For Time:
30 Calorie Assault Bike
25 Pull-ups
20 Shoulder 2 Overhead 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
      (RX+ do 135/95 and C2B)

WOD – Friday – 01/20/17

For Time:
20 Pull-ups
100 Dubs (scale to 200 singles)
20 Squat cleans 155/105
100 Dubs (scale to 200 singles)
20 Pull-ups

WOD – Thursday – 01/19/17

EMOM 32:
Min 1: Run 100m + 3 power snatch 135/95
Min 2: Row 8-12 calories (w/damper set to 10)
Min 3: Assault bike 6-12 calories
Min 4: Max-rep box jump overs 24/20″

Bootcamp – Wednesday – 01/18/17

A. Shuttle Sprints
40 x 10m Shuttle sprints for Time
(1 hand touch behind the line)
B. 21-15-9
SDHP 53/35
HR Push-ups
      Bike for Calories… 30/20 after each round

WOD – Wednesday – 01/18/17

A. EMOM 16: (alt)
10 KB swings; 53/35 + 7-10 burpees
1-2 Rope climbs, or 8-12 ring rows
B. For Time:
21-15-9
Power snatch 95/65
wallballs 20/14

WOD – Tuesday – 01/17/17

A. Clean + Hang power cean + Thruster
Build to a heavy complex
B. Perform 4 AMRAPs (4 sets), with 90 seconds rest btwn AMRAPs
AMRAP 3:
7 Hang power clean and jerk
14 Burpee over bar
set 1: 175/115
set 2: 155/105
set 3: 135/95
set 4: 115/85
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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