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Archive for the WOD Category

WOD – Friday – 02/17/17

AMRAP 18:
80 Wallballs 20/14
60 Calorie row
40 Alt. DB snatch 40/25 (RX+ 50/35)
20 Backsquats 135/95 (Rx+ do OHS)
20 Pullups (RX+ do 10 muscle ups)
      (Do NOT drop DB’s)

WOD – Thursday – 02/16/17

5 Sets. One set every 5 minutes
Row 18/15 calories
Run 200m
10 Bench press 135/95
** score is slowest & fastest round
(athletes keep track of time each round)

WOD – Wednesday – 02/15/17

5 RFT:
9 Front Squats 155/105
15 Box Jump Overs 24/20″
21/16 ASSault Bike Calories

WOD – Tuesday – 02/14/17

Valentines Day Image_Snatch

Happy Valentines Day!

A. 1 Mile Run, NOT For Time. (a nice little warm up)
B. AMRAP 15:
30 Pull-ups (RX+ do c2b)
20 Burpees
10 Deadlifts 225/155

WOD – Monday – 02/13/17

IKG Challenge…For Time:
30 power snatch 135/95
150 wallballs 20/14
30 Clean and Jerk 135/95
*25:00 time cap
**Scale to partner WOD, OR cut reps exactly in half

WOD – Friday – 02/10/17

A. 7 sets of the following complex: (adding weight each set)
2 Power Cleans + 1 Squat Clean + 1 Squat Clean Thruster
B. 7 Minute Ladder: ‘Open WOD 12.5’
3-6-9-12 etc..
C2B Pull-ups (Rx+)
Thrusters 100/65
      (RX = Pull-ups)
Since this is an Open WOD repeat, you are encouraged to do C2B pull-ups if youre able to

WOD – Thursday – 02/09/17

5 Rounds For Time: Rest 3 minutes between Rounds. (40 Minute Cap)
Bike 10/8 calories
Run 100m
15 Push Press 75/55
Run 100m
15 Sumo Deadlift High Pull 75/55
Run 100m
15 Hang Power Cleans
Run 100m
Row 10/8 calories
      (Scale workout to 4 Rounds For Time)
** If your pacing (drop-off) was 35% or more on last Friday’s workout, find a moderate, consistent pace. Your goal is to have the rounds be as close in time as possible.
If your ‘drop-off’ was less than 35%, push your pace, be aggressive, come out fast.

WOD – Wednesday – 02/08/17

For Time:
100 Dubs/200 singles
40 Power snatches 95/65
20 pull-ups (RX+ do c2b)
20 HR pushups (RX+ do 10 muscle ups)
20 pull-ups
40 Power snatches
100 Dubs
** May scale to:
100 Singles
20 Power snatches
20 Pull-ups
20 Push-ups
20 Pull-ups
20 Power snatches
100 Singles

WOD – Tuesday – 02/07/17

A. EMOM 10:
4 Burpee over bar
2 TnG power clean (Build as possible)
B. Teams of 3:
3 Rounds of:
90 Power cleans 115/75 (RX+ do 135/95)
90 Wallballs 20/14
90 Calorie Row

WOD – Monday – 02/06/17

A. 4 Sets: Front Squats x3 reps @ 85%
B. 2 Rounds For Time:
20 KB swings 53/35
15 HSPU
10 Box Jump Overs 24/20
      immediately into..
10-8-6-4-2
Thrusters 135/95
TTB
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Today’s WOD

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