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Archive for the WOD Category

WOD – Wednesday – 06/15/16

A) Snatch-Grip DL (to power position) x2 reps + low hang snatch ‘below knee’
2×2@70%, 1×2@75%, 2×1@80%, 3×1@85%. Rest 90-120 seconds between sets
B) 21-15-9 Reps For Time:
Power clean 155/105
Pull-ups  (RX+ do c2b)
HSPU

WOD – Tuesday – 06/14/16

A. 4 Sets: Bench press x6-8 reps
(All sets heavy) rest 2-3 min
B) For Time:
30 shoulder 2 overhead 95/65
25 burpees
run 200m
row 30 calories
run 200m
25 burpees
30 shoulder 2 overhead
– rest as needed
C) 3 Sets:
C1. banded tricep extension x10-15 reps
C2. band pull apart x10-15 reps

WOD – Monday – 06/13/16

3 Sets:
A1. Goodmorning x12-15 reps
A2. High hang muscle snatch x4 reps. Use same bar as goodmorning
A3. Half squat; anti rotational press x10/side. Same set us as last week, but you should be squatting slighty above parallel
B) For Time:
30-20-10
Front squat; 135/95
Toes To Bar
      Perform 50 dubs/100 singles after each round
NOTE: If unable to perform TTB or knee to elbow, scale to abmat situps and perform DOUBLE the reps

WOD – Friday – 06/10/16

A) Front Squat.
Find 5-rep max (from the floor). 12 Mins
B) For Time:
40 pullups; RX+ do c2b
40 goblet squats; 53/35
40 s2o 95/65
40 box jump overs
40 cal row

WOD – Thursday – 06/09/16

AMRAP 20:
400m run
21 cal row
15 OHS; empty bar
9 bar facing burpees
Gymnastics practice
A. 4 sets; HS hold on wall + should taps; 15 sec hold + 2 taps/side
– if unable to hold HS, hold plank and perform 10 shoulder taps/side
B. 3 sets; paused ring pushup x12-15/ if able; use box for feet to create a defecit
https://www.youtube.com/watch?v=rJ17wVRqOag&feature=youtu.be
C. EMOM 8:
Single arm high plank hold x :10 – :30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be

WOD – Wednesday – 06/08/16

A. snatch w/2″ pause off the floor;
2×2@65%, 1×2@70%, 1×2@75%, 4 singles@80%
B) AMRAP 14: RX+
6 squat snatch; 135/95; should be no heavier than 75% of 1rm
2 muscle ups (1 for ladies)
run 100m
RX do:
6 power snatch 135/95
8 pullups
run 100m

CLICK HERE to register for the Guy/Girl Battle

WOD – Tuesday – 06/07/16

A) 21-15-9 Reps For Time:
Deadlift 225/155
HSPU (RX+ do strict)
– rest as needed
B) Perform 3 Sets of:
Standing anti-rotation press x10/side
https://youtu.be/5mD6A_Lr8kY

WOD – Monday – 06/06/16

WOD – Monday – 06/06/16
A) 4 Sets:
A1. 4 high hang muscle snatch; rest 1 min
A2. 12-15 banded pull aparts; rest 1 min
SLOW ECCENTRIC FOCUS
B) AMRAP 8:
55 dubs (scale to 110 singles)
5 Power clean & push jerk 155/1155

WOD – Friday – 06/03/16

WOD – Friday – 06/03/16

CLICK HERE to register for the Competition at Squad. Guy/Girl teams of 2 on Saturday, July 2nd.

A) Clean with 3 second pause @ the knee
Build to a heavy single
B) For Time: 21-15-9
Thrusters 115/75
Burpee Over Bar

WOD – Thursday – 06/02/16

AMRAP 20:
15 Calorie Row or Bike
100m DBL KB front rack carry 53/35
10 Ring rows
1 Snatch 135/95*
    *every round the snatch rep goes up by 1 (round 1 do 1, round 2 do 2, round 3 do 3 etc..)
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Today’s WOD

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