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Archive for the WOD Category

WOD – Friday – 03/03/17

AMRAP 12:

12 Reverse front-rack lunges 95/65

12 Toes to bar

8 Power cleans 95/65

WOD – Thursday – 03/01/17

4 RFT
Run 400m
20 Wallballs 20/14
5 Squat Cleans 155/105

WOD – Wednesday – 03/01/17

AMRAP 14
21 Calorie bike
15 HSPU (scale to 30 HR pushups)
9 Snatches 135/95 (RX+ do squat snatch)

WOD – Tuesday – 02/27/17

A. For Time:
50 Clean and Jerks* 135/95
*EMOM, complete 5 t2b, starting @ 0:00
           (12 min time cap)
B. @ 12:00 – 22:00 on clock:
10 min to build to heavy 5-rep front squat (from rack)
(post wieght as a score)

WOD – Monday – 02/27/17

A. EMOM 10:
Power Clean + Hang Power Clean. Moderate weight
B. 3 RFT:
Row 20 calories
20 Thrusters 75/55
20 Pull-ups

WOD – Friday – 02/24/17

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

15 burpee BJO

50 snatch

15 burpee BJO

WOD – Thursday – 02/23/17

Bring a Friend Thursday!

 

AMRAP 30:
Run 400m
21 Calorie Row
15 Calorie Bike
9 Power Cleans 135/95

 

 

WOD – Wednesday – 02/22/17

A. EMOM 12:
6-8 Deadlifts 225/155
6-8 Toes To Bar
B. AMRAP 12:
12 Shoulder-To-Overhead 115/75
12 Box Jump Overs 24/20
12 Calorie row
12 Pull-ups

WOD – Tuesday – 02/21/17

For time, on a running clock:
5 Rounds of:
10 Power Cleans 135/95
10 Bar Facing Burpees
      -immediatley into
3 Rounds of:
Row 300m
12 HSPU
Bike 10 calories

WOD – Monday – 02/20/17

A. Front Squat:
Build to a heavy single, then 1 @ 85%, then 1 @ 90% of heavy single
B. For Time
21-15-9
Snatch 115/75
Pull-ups
     (RX+ do squat snatch and c2b)
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