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Archive for the WOD Category

WOD – Monday – 04/11/16

A) 4 Rounds NOT For Time:
100m run
8 hang muscle snatch (empty bar)
8 jumping back squat (empty bar)
B. Front squat: 10, 8, 6, 4, 2.
Start light, end on tough double
C) 2 Rounds For Time:
21 calorie row
21 t2b
21 power snatch 75

WOD – Friday – 04/08/16

WOD – Friday – 04/08/16
For Time:
21-15-9
Wallball 20/14
Deadlifts 225/155
Burpees

WOD – Thursday – 04/07/16

Endurance Day Thursday!!
3 Rounds For Time:
1,000m Row
– rest 2 min
400m Run
– rest 2 mn

WOD – Wednesday – 04/06/16

WOD – Wednesday – 04/06/16
A. Warmup…7 Minutes at an easy pace:
:30 sec plank hold
5 BTN strict press; empty bar
5 target squat jumps; choose a moderately challenging target to touch each jump
B. Push press; 5, 4, 3, 2, 1 Building each set.
C) 10 RFT
10 push press 95/65
15 abmat situps
10 goblet squats 53/35

WOD – Tuesday – 04/05/16

A) 3 Sets NOT For Time:
SPRINT 50M; walk back
Bear crawl 50m
3 strict pullups or 6 ring rows
B. Power Clean – Build to 1 Rep-max
C) 5 RFT
5 Power cleans. Use 85% of Max for the day
7 Box jumps; 30/24
100m Run
2 rope climbs
– rest as needed
COOL DOWN with 10 min EASY run/bike/row

WOD – Monday – 04/04/16

WOD – Monday – 04/04/16
A) 3 Sets NOT For Time:
hallow body hold x20-30 sec
superman hold x20-30 sec
max vert jump x2 reps; nice and slow; how high can you jump?
**Athletes, touch the pullup bar for a guide. How low on your arm can you touch the crossbar?
B. Front squat – Build to 1 Rep-max
C) 2 Sets For Times:
row 500m ALL OUT
Rest 90 Seconds Between sets
***Preset the Rowers for 500m Inveral with 90 second rest
– rest as needed
D) For Time: 35 Burpees

COMPETITOR TRAINING AT 2PM (click link)

WOD – Friday – 04/01/16

WOD – Friday – 04/01/16
For Time:
       Buy in with 70 Dubs / 140 Singles. Then,
7 Rounds of:
 – 7 Deadlifts 255/165
 – 7 HSPU
 – 7 Burpees
 – 7 Pull-ups RX+ Do C2B
         Cash Out with 70 Dubs / 140 Singles

WOD – Thursday – 03/31/16

WOD – Thursday – 03/31/16
Endurance Day Thursday….. Looking to add your score to the leaderboard??
A) For Time;
1 Mile Run
– rest as needed
B) For Time:
2k Row

WOD – Wednesday – 03/30/16

WOD – Wednesday – 03/30/16
A) Clean + Hang Clean + Split Jerk
Build to heavy complex
B) 3 sets:
AMRAP 4:
50m run
1 power clean 185/125 RX+ Do 205/135
50m run
2 power clean
50m run
3 power clean
etc….
– rest 2 minutes between sets. RESTART the ladder each Set.
NOTE: You are challenged to do RX+ if able. Don’t worry about white board.

WOD – Tuesday – 03/29/16

A. 4 sets; bench press @32×1 x 6-8 reps
(Start at 50-60%)
B) 6 rounds; every 3:30
run 400m*
12 t2b
– score is your SLOWEST round
    *For those unable to stay on clock, scale to 300m Run
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Today’s WOD

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West Palm Beach, FL 33401
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