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Archive for the WOD Category

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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WOD – Wednesday – 02/05/14

WOD – Wednesday – 02/05/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) EMOM 8:  - 1 Power snatch + 1 Hang snatch (75-80% of 1RM power snatch)   (stay light if needed to keep form perfect. Do NOT post load) C): Open WOD 11.1 – AMRAP 10: […]

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WOD – Tuesday – 02/04/14

WOD – Tuesday – 02/04/14

A) Push press: 3-3-2-2-1-1-1 Add weight each set. Post final load (NO RE-DIP!) B) AMRAP 12: 6 Push-jerks (115/75) (now you can re-dip) 8 TTB 10 KB Swings (53/35) 100m Run

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WOD – Monday – 02/03/14

WOD – Monday – 02/03/14

A) EMOM 6: To be performed at around 80% of 1rm clean – 1 Power clean + 1 Hang clean +1 front squat (hang clean can be ‘power’ or ‘full’ clean) B) AMRAP 6: – 10 Hang Cleans 95/65 – 10 Alt Front Rack Lunges 96/65 – […]

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WOD – Saturday – 02/01/14

WOD – Saturday – 02/01/14

 

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Today’s WOD

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