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Archive for the WOD Category

WOD – Thursday – 04/16/15

WOD – Thursday – 04/16/15
A) Split Jerk: 5 x 2 – increasing
hold 45 second plank between sets – weighted if possible
B) Benchmark Wednesday……’Cindy’
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

WOD – Wednesday – 04/15/15

WOD – Wednesday – 04/15/15
A) Back Squat: 5 x 3 @ 90-ish% (not a 3 rep-max)
B) AMRAP 8:
4 Squat Snatch 115/85 * **
4 Burpees Over Bar
4 OHS 115/85 (Do back squats if unable to do OHS)
50m run
* Scale to Power Snatch if unable to do squat snatch
REST 2 MINUTES
C) AMRAP 2:
Squat Cleans 115/85 **
**RX+ Do 135/95 for B & C

WOD – Tuesday – 04/14/15

WOD – Tuesday – 04/14/15
A) Bench Press
6 x 1 @ 95-100%. (Max out if you feel good)
* Do 10 Banded Pull-aparts between sets
B) For Time: (18 Minute Time Cap)
60 KB Swings 53/35
400m run
40 Wallballs 20/14
200m Run
20 Wallballs
400m Run
40 Wallballs 20/14
60 Sit-ups

WOD – Monday – 04/13/15

WOD – Monday – 04/13/15
A) Deadlift: 5 x 3 @ 85-90% (Take 5 minutes to build to 85%)
Perform 150m Row sprint between sets
B) EMOM 8:
3 box jumps (chose height)
3 Goblet Squats 53/35
* increase by 1 rep each minute
C) For Time: (8 Min Cap)
9 Ring Dips
12 Thrusters 95/65
9 Ring Dips
9 Thrusters 115/85
9 Ring Dips
6 Thrusters 135/95
9 Ring Dips
3 Thrusters 155/105

WOD – Friday – 04/10/15

WOD – Friday – 04/10/15
A) Bench Press
5 x 3 @ 90-95% (Do not max out)
Perform 1 rope climb after 3ach set. (15 ring rows if cannot rope climb)
B) For Time: 9-7-5
Clean & Jerks*
HSPU
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105
SELF TIME 2 MIN REST
Then 7-5-3
Front Squats*
Wall walks
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105

WOD – Thursday – 04/09/15

WOD – Thursday – 04/09/15
A) 2 Rounds NOT For Time: Any Order
100m Sled Push
500m Row
4 Turkish Get-ups
B) 3 x 200m Sandbag runs every 2 mins
C) 2 x 400m Sprints every 3 minutes
D) AMRAP 15:
10 Burpee Box Jumps 24/20
10 KB Snatches 53/35
10 TTB
20 Ring Dips

WOD – Wednesday – 04/08/15

WOD – Wednesday – 04/08/15
A) Back Squat
5 x 5 @ 80-90%
Perform 3 Box Jumps between sets, Get as high as possible
B) Deadlift
4 x 5 @ 80-85%
C) 11 Minute Ladder:
3 Power Cleans 95/65
3 Thursters 95/65
100m Run
6 Power Cleans
6 Thrusters
100m Run
12 Power cleans
12 Thrusters
100m Run
15 power Cleans
15 Thrusters
100m Run, etc….
(100m run counts as 1 rep)

WOD – Tuesday – 04/07/15

WOD – Tuesday – 04/07/15
A) EMOM 9:
Min 1: 40 Double Unders
Min 2: 12 OHS 45/35 – Use PVC if necessary
Min 3: 12 Hawiian Squats (6 each leg) – Hold on to pole or support
B) EMOM 7:
2 Snatches. – start at 75%, increase if able to
AMRAP 14:
30 KB Swings 53/35
20 Pull-ups
20 Goblet Squats 53/35*
20 Pull-ups
30 Sit-ups
*RX+ do 20 alternating pistols

 

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WOD – Monday – 04/06/15

WOD – Monday – 04/06/15
A) 3 Rounds For Time:
1 Rope Climb
7 HSPU, OR 3 Wall Walks, OR 10 DB Press
4 MU, OR 8 C2B, OR 10 Pull-ups or Ring Rows
B) Push Press
B1) Find 2-Rep Max
B2) 4 x 1 at 2rm weight
C) AMRAP 6:
6 Hang Cleans 155/105
6 Burpees over bar
       rest 2 mins
D) AMRAP 6:
6 STO 155/105
6 Front Squats 155/105
NOTE: If you drop bar any time, perform 4 burpees

WOD – Friday – 04/03/15

WOD – Friday – 04/03/15
A) EMOM 10:
Min 1: 4 DL @ 75-85%
Min 2: 8 Strict Pull-ups or Ring Rows
B) Every 3 Minutes Perform:*
0:00 – 50 Push-ups
3:00 – 50 Box Jump Overs 24/20
6:00 – 50 Abmat Sit-ups
9:00 – 50 Goblet Squats
12:00 – 50 KB Swings 53/35
   *Stay on the clock. Even if not finished with reps, move on to next movement. 
C) For Time: 500m Row
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