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Archive for the WOD Category

WOD – Wednesday – 12/21/16

blacksheep-throwdown-podium
A. FRONT SQUATS: (Look to increase load from last week. Last week of this!)
15-12-9. One UNBROKEN set every 2:00 (From Floor)
Athletes will choose 1 weight and keep that weight through the 3 sets.
B. For Time:
20 Thrusters 75/55
18 Pull-ups
16 Burpees
32 Calorie Row
16 Burpees
18 Pull-ups
20 Thrusters 75/55

WOD – Tuesday – 12/20/16

power-clean-image
On a running clock…
from 0:00-5:00
Assault bike 30 calories
20 Lateral bar hops
AMRAP power cleans 155/105
   rest 5:00-7:00
from 7:00-12:00
Row 30 calories
20 Lateral bar hops
AMRAP power cleans 185/125
   rest 12:00-14:00
from 14:00 – 19:00
Assault bike 30 calories
20 Lateral bar hops
AMRAP power clean 205/145

WOD – Monday – 12/19/16

A. 3 sets. Backsquat x8 reps @70%. Heavier than last week
B. 4 RFT
10 Pull-ups
10 Power Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps
RX+
4 RFT
5/4 Muscle ups
10 Squat Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps

WOD – Friday – 12/16/16

Rob on Floor

A quick reminder that there will NOT BE CLASSES TOMORROW, because of the BlackSheep Throwdown. All are encouraged to come and support. The event starts at 9am on Saturday.

A. 6 sets. One set every 2:00.
Hang snatch x5 reps. Start light and build throughout sets.
B. 3 RFT:
15 Calorie ASSault Bike
20 Pull-ups (RX+ c2b)
25 Wallballs

WOD – Thursday – 12/15/16

row_bike_run-image
BRING A FRIEND THURSDAY!
For Time:
30 Calorie ROW
400m RUN
20 Calorie BIKE
20 Calorie ROW
200m RUN
10 Calorie BIKE
10 Calorie ROW

WOD – Wednesday – 12/14/16

aftermath-from-class

Reminder that there is no class on Saturday, due to the BLACKSHEEP THROWDOWN

A. Not For Time: (look to increase load from last week)
15-12-9 (One set every 2:00)
Front squat (from floor, and UNBROKEN)
      Choose 1 weight and keep that weight through the 3 sets.
B. For Time:
10-9-8-7-6-5-4-3-2-1- Hang power cleans
    immediately into…
10-9-8-7-6-5-4-3-2-1- Shoulder 2 overhead
Ubroken reps on each set. Rest accordingly between sets.

WOD – Tuesday – 12/13/16

For Time:
21-18-15-12-9-6-3
Backsquat 135/95 (RX+ do OHS)
Burpee over the bar
     -cash out 500m row

WOD – Monday – 12/12/16

Reminder that the gym will be closed for the BLACKSHEEP THROWDOWN on Saturday.

A. Backsquat. 3 Sets of 8 reps. @65%
        Rest 60-90 seconds between sets
B. AMRAP 15:
30 Dubs/60 singles
15 Power cleans 135/95
Run 100m
15 TTB

WOD – Friday – 12/09/16

sandra-snatching-at-meet
For Time:
50/40 Calorie Bike
50/40 Calorie Row
50 Thrusters 75/55
50 Alternating DB snatch. Heavy-ish. Choose weight.
     Post time and load used for DB’s.

WOD – Thursday – 12/08/16

BRING A FRIEND THURSDAY
In Teams of 2:
16 RFT: (8 each)
Run 100m
10 Burpees

10 Power Snatches 75/55

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