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Archive for the WOD Category

WOD – Friday – 05/15/15

WOD – Friday – 05/15/15
A) High Hang Squat Snatch
Stay light. Speed under bar. 8-10 minutes.
B) For Time:
50 Double Unders
5 Manmakers 40/25-ish (use db’s or kb’s)
40 wallballs
4 Manmakers
30 TTB
3 Manmakers
20 OHS 135/95* Perform back squats if mobility doesn’t permit ohs
2 Manmakers
10 Clean & Jerks 135/95
1 Manmaker

 

Go get em Jaci Cale!! Best of luck at Regionals

WOD – Thursday – 05/14/15

WOD – Thursday – 05/14/15
A) Hit the Track!
2 x 400m Run every 3 minutes
2 x 200m Run every Minute
2 x 100m Sprint every 30 seconds
B) 10-1
KB Snatch 53/35 (total)
Push-ups (Hand Release)
Cash out with 40 Box Jump Overs 24/20

 

Best of luck to Jaci Cale and Team Squad this weekend at Regionals!!

WOD – Wednesday – 05/13/15

WOD – Wednesday – 05/13/15
A) 2 Rounds NOT For Time:
1 Rope Climb
4 Turkish Get-ups
10 Good Mornings
30 Sec HS Hold (scale to DB Hold)
B) Shoulder To Overhead
10 Minutes to find Max lift. – From Rack
Push Jerk or Split Jerk are most likely choices…depending on skill level
C) 3 Rounds For Time:
15 Deadlifts 185/135
12 Pull-ups
100m OH Plate Carry 45/25

WOD – Tuesday – 05/12/15

WOD – Tuesday – 05/12/15
A) 3 Person Team:
Accumulate 1,500m Row, while other 2 partners perform Medball squat-toss
Switch as needed
B) Back Squat
5×5 – Increase weight from 75-85% over 5 sets
C) 35-25-15-5
Wallball 20/14
KB Swing 53/35
    Cash Out with 800m Run

WOD – Monday – 05/11/15

WOD – Monday – 05/11/15
A) EMOM 9: (alt)
Min 1: 12 Wallballs 20/14
Min 2: 12 Ring Dips
Min 3: 12 TTB
B) Clean & Jerk
10 minutes to build to a max lift for the day
C) For Time: (8 Minute Cap)
5 cleans 115/85
12 Burpee Box Jumps 24/20
5 Cleans 135/95
9 Box Jump Overs 24/20
5 Cleans 155/105
6 Box Jump Overs 24/20
5 Cleans 165/115

WOD – Friday – 05/08/15

WOD – Friday – 05/08/15
A) 1 Round NOT For Time – any order
400m Run
20 Med Ball Cleans
60 Second L Sit (accumulate time)
100m Sled Push or Pull – chose weight
500m Row
B) Front Squats
2-2-2-2-2-2
Start at 60% and add weight each set for a heavy set of 2
C) 12-9-6
Clusters 155/105
Burpee over Bar

WOD – Thursday – 05/07/15

WOD – Thursday – 05/07/15
A) Bench Press
4 x 8 @ 75-85%
B) For Time
50 Double Unders
40 Push-ups
30 KB Swings 53/35
20 Pull-ups
10 HSPU
5 Rope Climbs* can spread out during wod
10 HSPU
20 Pull-ups
30 KB Swings 53/35
40 Push-ups
50 Double Unders

WOD – Wednesday – 05/06/15

WOD – Wednesday – 05/06/15
A) Sumo Deadlift
5 x 7 @ 60-70%
B) EMOM 7:
Snatch Pull + Snatch. Start at 50% and add weight if form is great.
C) 21-15-9
Goblet squats 53/35
Box Jumps 24/20
Med Ball Raises 20/14 (touch floor/touch sky)
   Cash out – 400m Sprint (or 30 burpees if raining)RX+ Do 70/53 and 30/24

WOD – Tuesday – 05/05/15

WOD – Tuesday – 05/05/15

Cinco De Mayo!!

 

A) Every 90 Seconds x 6:
2 Clean & Jerks – (start at 65% & increase weight)
B) Pistol Practice
5 each leg x 4 sets. Add weight if able to
C) AMRAP 6:
10 wallballs 20/14
10 TTB
10 Dips
REST 3 MINUTES
D) AMRAP 6:
5 Power Cleans 135/95
20 Double Unders (scale to 30 Lateral abat hops)
14 OH Plate Lunges 45/25

Need a good Pre-WOD?? Try PUMP…CLICK HERE

 

WOD – Monday – 05/04/15

WOD – Monday – 05/04/15
A) 2 Rounds NOT For Time”
25m Bear Crawl
20 Wallball
20 Kip Tacs from Pull-up bar
B) EMOM 10:
Min 1 – 4: 2 Thrusters – Increase weight
Min 5-10: 1 Thruster – Find Max (from the ground)
C) Benchmark Monday….’HELEN’
3 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups
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Today’s WOD

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