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Archive for the WOD Category

WOD – Tuesday – 05/27/14

  A) warmup…2 rounds – 12 kbs – 5 wtf – 8  good mornings   B) Deadlifts 5 x 3 @ 80% of 1rm (build to 80% and then do 5 sets of 3 reps)   C) AMRAP 7: – 10 hang cleans 95/65 – 10 burpees […]

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WOD – Friday – 05/23/14

WOD – Friday – 05/23/14

  A) Find 3 rm clean with pause at the knee  (drop between reps) B) 21-15-9-6-3  - HSPU*  - front squats (155/105)  - burpee over bar * coach to cover scaling options including dumbell press. Don’t get too hung up here.

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WOD – Thursday – 05/22/14

A) Bench Press Find 10 RM. Then redcue weight by 10% for 10 additional reps B) For Time: 10-8-6-4-2 Pullups Push-ups (hand release) Toes to bar 200m run (after each round) *The WOD will finish with a 200m run **Important to go to the beach immediately after […]

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WOD – Wednesday – 05/21/14

WOD – Wednesday – 05/21/14

  Yes, Camille (above) really Hang Snatched 190# at Regionals last weekend. And smiled the whole time. A) 15 OHS + 15 Snatch Balance. Not For Time.  Stay light. (could be pvc pipe)   (Pause in the bottom position a few times…if able to) B) EMOM 12 Alt […]

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WOD – Tuesday – 05/20/14

WOD – Tuesday – 05/20/14

A) Shoulder Press  - Find  1 RM B) 3 Rounds for Reps: 60 sec on, 30 sec off.  - row for calories  - box jump overs 24/20  - knees to elbows  - push press 96/65       1 Minute Rest   1 Minute on, 30 seconds […]

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WOD – Monday – 05/19/14

WOD – Monday – 05/19/14

A) 3 x 400m run every 4 minutes  (treat the first 2 as warm ups and record the final round. Sretch during rest) B) BACK SQUAT 3X6 @ 80% 60-90 SECONDS REST BTWN ROUNDS C) 3 Rounds For Time: 10 tuck jump burpees 15 wallballs 20/14 20 […]

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WOD – Friday – 05/16/14

WOD – Friday – 05/16/14

A) Power Clean – Build to 1 RM B) For Time: 400m Run, then 4 Rounds of: 7 HSPU 7 Thrusters 135/95 7 Burpees 7 Power Cleans 135/95 7 Box Jumps 30/24 Cash Out with 400m Run

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WOD – Thursday – 05/15/14

WOD – Thursday – 05/15/14

A) Bench Press Find 10 Rep-max. Then, reduce by 10% and do 10 more reps   B) ‘Annie’ 50-40-30-20-10 Double Unders (scale 2:1) Abmat Situps  

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WOD – Wednesday – 05/14/14

WOD – Wednesday – 05/14/14

A) EMOM 12 Alternating 5 Deadlift @ 1.5 x BW 10 TTB Rest as needed B) EMOM 12 Alternating 7 Push Jerks 135/95 7 Front Squats 135/95 Rest as needed C) 3 Rounds For Time: 18 Burpees 10 Pullups

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WOD – Tuesday – 05/13/14

WOD – Tuesday – 05/13/14

A) AMRAP 5:  - 10 Power cleans 135/95  - 10 box jumps 24/20    REST 5 B) AMRAP 5  - 10 Russian Kettlebell Swings 70/53  - 10 pushups    REST 5 2 Rounds For Time:  - 400m Run  - 16 Alt Dumbell snatch 45/25

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