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Archive for the WOD Category

WOD – Monday – 03/14/16

WOD – Monday – 03/14/16
A) 4 RFT
10 pullups
10 s2o 135/95
10 box jumps; 24/20
– rest as needed
B) 5 Sets
HSPU x 6-12 reps*
*if unable to perform; hold a handstand for 30-60 sec; if unable to perform a HS hold strict DB press x 8-10 reps

WOD – Friday – 03/11/16

WOD – Friday – 03/11/16
A) Power Snatch
10 Minutes to build to a moderate single
B) 3 Rounds NOT For Time:
4 Power snatch 75/55
4 Pull-ups (or 1-2 Bar Muscle-ups)
C) AMRAP 7: (16.3)
10 Power Snatch 75/55
7 Pull-ups
RX+ and Open athletes do 3 Bar Muscle-UPs

WOD – Thursday – 03/10/16

3 Sets:
A1) 3 powell raise x 8-10 reps/arm
A2) ring row x 10-12 reps
A3) banded face pull x 20 reps (pull to forehead)
B) 2 round for time;
row 1k
run 800m

WOD – Wednesday – 03/09/16

WOD – Wednesday – 03/09/16
For Time: (35 Minute Time Cap)
75 pullups; RX+ do c2b
100 push press; 95/65
125 back squats; 95/65
**Work is done ‘On The Minute’, in 1 minute increments. Rest 1 minute between work. (Work 1 minute, rest 1 minute)

WOD – Tuesday – 03/08/16

WOD – Tuesday – 03/08/16
4 Sets:
A1) Deadlift x 4-6 reps (increase weight each set)
A2) Front plank hold x :30-:60 sec
B) For Time:
Row 20 Cals
20 Box jump overs 24/20
20 Alt DB snatch; 40/25
20 Burpees

WOD – Monday – 03/07/16

WOD – Monday – 03/07/16
For Time: (On a running clock)
3 rounds
10 power snatch 95/65
200m run
    then..
3 rounds
10 clean and jerk 115/75
200m run
    then..
3 rounds
10 thrusters 135/95
200m run

WOD – Friday – 03/04/16

WOD – Friday – 03/04/16
Open WOD 16.2 – ish (Modified to be appropriate for class)
For Time: 16 Min Time Cap
25 ttb
50 Double Unders (scale to 100 singles)
15 Squat cleans 115/75
25 ttb
50 Double Unders
13 Squat cleans 135/95
25 ttb
50 Double Unders
11 Squat cleans 155/105
25 ttb
50 Double Unders
9 Squat cleans 185/125
          Score will be time completed, or reps completed in 16 mins

WOD – Thursday – 03/03/16

WOD – Thursday – 03/03/16
A) Muscle-up/Pull-up practice
B) 4 rounds for time(s)
Row 500m
21 abbmat situps
– rest 3 minutes between rounds

WOD – Wednesday – 03/02/16

WOD – Wednesday – 03/02/16
A) 4 Sets:
A1. bench press x 3-6 reps
A2. bent over barbell row x 8-12 reps
B) 15-12-9-6-3
Power snatch 115/75
– run 200m after each round

Bootcamp – Tuesday – 03/01/16

A) EMOM 10: (alternating)
2-8 Box Jumps*
6-10 Dips
*If you’er great, do 2 reps HIGH. Add bumper plates each set. Otherwise stay low and get more reps.
B) 3 RFT:
20 SDHP 70/53
20 Burpees*
400m Run
*Beginners may scale burpees to 10 reps if needed.
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Today’s WOD

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