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Archive for the WOD Category

WOD – Tuesday – 07/05/16

A. Front squat. 3 Sets of 8-10 reps @75%. Rest 2 min
4 Min. AMRAP:
5 Wallballs 20/14
4 DB Snatch (2 right / 2 left)
3 Box jumps 30/24
– rest 1 min
4 Min. AMRAP:
25 SDLHP 53/35
25 Burpees
– rest 1 min
4 Min. AMRAP:
12 Back Squats 95/65
12 Lateral bar hops
– rest 1 min
4 Min. AMRAP:
50m shuttle runs (each 50m is a rep)
     (Add all reps from all amraps and post one final score….total reps)

WOD – Monday, July 4th 2016

Class Times 9AM & 10AM ONLY.

 

July 4th Benchmark WOD: ‘DT’
5 Rounds For Time: (all movements at 155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

WOD – Friday – 07/01/16

A. Squat clean. Build to a MAX
B) AMRAP 9:
9 Pull-ups
9 Front Squats 115/80
40 Double Unders (scale to 80 singles)

WOD – Thursday – 06/30/16

A) Row 10 Minutes (for calories)
– rest 2 min
B) AMRAP 10:
20 Double Unders (scale to 40 singles)
100m Run
– rest 2 min
C) Run 1.5 miles (For Time)

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

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Today’s WOD

  • WOD – Tuesday – 08/30/16
    August 29, 2016 by
    A. Snatch practice. (Snatch from power position + snatch from floor) Build to Moderately heavy complex. -OR- Techinical Development: Do 1 set at light weight EMOM for 12 mins. B)...
    Read more

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