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Archive for the WOD Category

WOD – Monday – 06/15/15

WOD – Monday – 06/15/15

 

A) 2 Minute Shuttle Sprint
10m shuttles, 2-hand touch
B) 2 Minutes Max-Rep Wallballs
(split class up for A & B if needed)
C) Front Squat
12 Minutes to find max lift for the day
D) AMRAP 7:
3-6-9-12-15-etc…
Front squat 115/85
Push Press 115/85
*RX+ do 135/95

 

WOD – Friday – 06/12/15

WOD – Friday – 06/12/15
Max Out Friday
A) 20 Mins to find max snatch
B) 9-7-5
Thrusters 155/105
wallclimbs
C) For Time:
Row 1k
(this does not have to be done as a group)

 

Scale Option for B

15-12-9

Thrusters (chose weight)

Walk The Floors

WOD – Thursday – 06/11/15

WOD – Thursday – 06/11/15

Endurance Day! Hybrid Benchmark…

‘Eva Meets Kelly’
    2 Rounds of:
800m Run
30 KB Swings 70/53
30 Pull-ups
    Then, 2 Rounds of:
400m Run
30 Box Jumps 24/20
30 Walballs 20/14

WOD – Wednesday – 06/10/15

WOD – Wednesday – 06/10/15
A) Bench Press
4 x 10. Increasing.
perform 20 Double unders or attempts bwtn rounds
B) AMRAP 20:
20 Power Cleans 135/95
20 STO 135/95
20 Burpees over bar
200m Run

WOD – Tuesday – 06/09/15

WOD – Tuesday – 06/09/15
A) 2 Rounds NOT For Time
1 Rope Climb (scale to two down/up planks)
20 Double Unders or attempts
4 Turkish Gett-ups
15 OH Squats 45/35
B) Overhead Squats
4 x 5 – increasing. Start moderate. from rack
C) 4 Rounds for Time:
10 Burpee Box Jumps 24/20
15 Overhead Squats 75/55
200 Meter Run
RX+ do 30/24 & 115/85

WOD – Monday – 06/08/15

WOD – Monday – 06/08/15
A) EMOM 9:
Min 1: 10-12 Ring rows
Min 2: 15-20 Hollow Rocks
Min 3: 45 Second Plank hold
B) Snatch Grip Deadlifts
10, 8, 8, 6, 4. Increase weight each set
     Do 10 HR Push-ups between sets
C) 21-15-9
Deadlift 225/155
Pull-ups

WOD – Friday – 06/05/15

WOD – Friday – 06/05/15
For Time:
5 Muscle ups – bar or ring (sub 10 pull-ups + 10 Dips)
10 HSPU
15 Power Snatch 115/85
20 Burpees
25 Clean & Jerks 115/85
20 Burpees
15 Power Snatch
10 HSPU
5 Muscle ups – bar or ring
RX+ do 135/95

WOD – Thursday – 06/04/15

WOD – Thursday – 06/04/15
A) Bench Press
5-4-3-2-1-1-1
B) AMRAP 20:
200m Run
10 HR Push-ups
15 Box Jump Overs 24/20
20 Wallballs 20/14
25 Double Unders

WOD – Wednesday – 06/03/15

WOD – Wednesday – 06/03/15
A) EMOM 6:
Min 1: Bear Crawl 25m
Min 2: 10 Kang Squats 45/35
B) Deadlifts
4×2 @ 80%, 3×3 @ 80 %
C) For Reps in 10 Minutes:
800m Run
30 TTB
Max Hang Cleans in remaining time 135/95
***Everyone should have at least 3 minutes to do hang cleans. Scale accordingly

WOD – Tuesday – 06/02/15

WOD – Tuesday – 06/02/15
A) 3 Rounds NOT For Time:
30 Sec HS Hold
20 Kip Tacs
10 Ring Rows
B) Push Press:
2-2-2-2-2-2 (warm up to 6 sets of 2 reps. Try to increase each set)
C) 4 Rounds For Time:
10 STO 135/95
15 KB Swings 53/35
20 Box Jumps 24/20 (show control at top)
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