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Archive for the WOD Category

WOD – Tuesday – 01/17/17

A. Clean + Hang power cean + Thruster
Build to a heavy complex
B. Perform 4 AMRAPs (4 sets), with 90 seconds rest btwn AMRAPs
AMRAP 3:
7 Hang power clean and jerk
14 Burpee over bar
set 1: 175/115
set 2: 155/105
set 3: 135/95
set 4: 115/85

WOD – Monday – 01/16/17

Happy Martin Luther King Day
 
For Time:
Row 1k
25 Thrusters 95/65
25 Pull-ups
Assault Bike 30/20 calories
15 Thrusters 95/65
15 Pull-ups
Run 400m
10 Thrusters 95/65
10 Pull-ups

WOD – Friday – 01/13/17

A. Power Clean (rest10sec) + Squat Clean + Jerk. Build to heavy
B. 2 Rounds For Time:
100 Dubs (scale to 200 singles)
15 Thrusters 135/95
12 Burpee Box Jump Overs 30/24
9 Pull-ups
6 HSPU
30 Calorie Bike

WOD – Thursday – 01/12/17

3 Rounds For Time:
Run 400m
3 Power snatch 135/95
Row 20 calories
2 Power snatch 155/105
Assault Bike .25 mi
1 Power snatch 175/115

WOD – Wednesday – 01/11/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. EMOM 20:*
Min 1-5: 3 TnG squat cleans. Moderate weight
Min 6-10: 2 TnG squat cleans…. a little heavier
Min 11-15: 1 Squat clean, continuing to build
Min 16-20 1 Squat clean @ SAME WEIGHT AS MIN 1-5
     *GOAL IS TO INCREASE IN WEIGHT FROM LAST WEEK
B. AMRAP 8:
40 Dubs (scale to 80 Singles)
20 Burpee Over Bar
10 Deadlifts 225/155

WOD – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 3 RFT:
500m Row
12 Shoulder To Overhead 155/105
15 TTB
– rest as needed
B. 1 Mile Run. NOT For Time.

WOD – Monday – 01/09/17

On a running clock
@0:00
21-15-9:
Squat Cleans 135/95
HRpushups (RX+ do ring dips)
@10:00
15-10-5
Power Cleans 155/105
HR Push-ups (RX+ do ring dips)
@20:00
9-7-5
Hang Squat cleans 185/125
HR push-ups (RX+ do ring dips)
Each should be scored seperatley

WOD – Friday – 01/06/17

2 RFT:
20/18 Calorie Row
10 Thrusters 115/75
20/18 Calorie Bike
10 Thrusters 115/75
200m Run
10 Thrusters 115/75

WOD – Thursday – 01/05/17

One Set, every 5 min for 35 min (7 sets)
15 Calorie Bike
Run 200m
15 Burpees
— score is your SLOWEST round

WOD – Wednesday – 01/04/17

A. EMOM 20:
Min 1-5:       3 TnG squat cleans. Moderate weight
Min 6-10:    2 TnG squat cleans…. a little heavier
Min 11-15:   1 Squat clean, continuing to build
Min 16-20:  1 Squat clean @ SAME WEIGHT AS MIN 1-5
– rest as needed
B. For Time:
15/12 Cal Row
15 Pull-ups
15 HSPU
15 TTB
15 HSPU
15 Pull-ups
15/12 Cal Row
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