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Archive for the WOD Category

WOD – Monday – 02/17/14

WOD – Monday – 02/17/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

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WOD – Saturday – 02/15/14

WOD – Saturday – 02/15/14

COACHES CHOICE… By Johnny T

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WOD – Friday – 02/14/14

WOD – Friday – 02/14/14

A) 2 rounds; Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) AMRAP 12: 10 Back squats (155/105) 10 burpee over bar 10 pullups 200m run

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WOD – Thursday – 02/13/14

WOD – Thursday – 02/13/14

  ANOTHER TRACK DAY!!!!!! NO CHERRY PICKING!!! Row if Needed. A) 800m Run – warmup…NOT For Time B) 3 Minutes max rep Shuttle sprint 10m (2 hand touch behind line) C) 6 x 400m run, every 4 minutes  (record slowest and fastest time)

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WOD – Wednesday – 02/12/14

WOD – Wednesday – 02/12/14

A) Shoulder Press 5 x 5 increasing. Post load B) Ladder: 10 Minutes: Man Makers (40ish/25ish) post load used     2-4-6-8-10 etc….. Wallballs (20/14)                                       4-8-12-16-20-etc…..

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WOD – Tuesday – 02/11/14

WOD – Tuesday – 02/11/14

Full Extension. Be the guy on the right…not the girl on the left  :) A) 5 sets:   3 Position Snatch (Above knee, below knee, floor….last rep touch n go)      Take a few minutes to build to a moderate 1st set. Try to add weight each set      […]

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WOD – Monday – 02/10/14

WOD – Monday – 02/10/14

A) AMRAP 4 750m row max burpees in remaining time B) AMRAP 4 10 front squats (135/95) 20 dubs C) AMRAP 4 10 KBS 3 wall climbs (or 6 WTF’s) D) AMRAP 4 8 K2E 8 Box Jumps (24/20) games std 4 Minutes rest between each AMRAP […]

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WOD – Saturday – 02/08/14

WOD – Saturday – 02/08/14

Coaches Choice….By Coach Johnny T.   Be Ready!!!

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WOD – Friday – 02/07/14

WOD – Friday – 02/07/14

A) 2 Rounds NOT for time:  - 10 kang squats 45/33  - 8  V-Ups  - 10 SDHP 53/35 B) AMRAP 10: 5 Deadlifts 225/155 7 HSPU 9 Box Jumps  24/20 – Games Std.

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WOD – Thursday – 02/06/14

WOD – Thursday – 02/06/14

5 RFT: 15 Pull-ups 20 KB Swings (53/35) 400m Run    Rest 2 minutes btwen rounds (self time) ***Use the rest to build up intensity each round. Can you go unbroken??

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Today’s WOD

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