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Archive for the WOD Category

WOD – Thursday – 06/23/16

4 Rounds For Time:
20 Sandbag Squats (heavy as possible)
Run 400m
20 Wallballs 20/14
– rest 3 min bet sets

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WOD – Wednesday – 06/22/16

A. Paused front squat. 2×2@60%, 1×2@70%, 1×2@80%. Then work to a heavy double
B. Front squat (no pause). 2 sets x 5 reps @75% of today’s heavy double
C) For Time:
(RX+) 5-4-3-2-1:
Power clean and push jerk 185/125
Box jumps 30/24
Muscle ups
(RX) 5-4-3-2-1:
Power clean and push jerk 155/105
Box jumps 30/24
**10 pullups after each round

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WOD – Tuesday – 06/21/16

A. 3 Sets:
Dumbell Bench Press x 12-15 reps. Rest 90 seconds
B) For Time: 12-10-8-6-4-2
Hang power snatch 95/65
Burpee over the bar
– rest as needed
C) 3 sets:
C1. Banded tricep extension x10-15 reps
C2. Band pull apart x10-15 reps

WOD – Monday – 06/20/16

3 sets:
A1. Close-grip Upright row x 10 reps. Rest 30 sec (with barbell)
A2. Goodmorning x10 reps. Rest 30 sec
A3. Abmat situp x10-30 reps. (as fast as possible). Rest 90 sec
B) 4 Rounds For Time:
9 Deadlifts 155/105
Run100m
7 Hang power cleans
Run100m
5 Shoulder 2 overhead
    – rest 1 min after each round

WOD – Friday – 06/17/16

A) Clean Complex:
1 Squat clean + 3 Front squats + 1 Squat clean. Build to a heavy complex. Does NOT need to be touch and go.
(You have 45 seconds to complete the complex once the bar leaves the floor.)
B) AMRAP 9:
9 Power snatches 95/65
12 Box facing burpee box jumps 30/24

WOD – Thursday – 06/16/16

A. 3 Sets: 1 wall walk + 10-45 sec hold. (If unable to wall walk, may sub 3 WTF + 10-45 sec high plank hold.)
B. 70 hallow rocks
C. EMOM 8:
Single arm high plank hold x10-30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be
B) AMRAP 18:
Teams of 2
20 wallball
15 calorie row

WOD – Wednesday – 06/15/16

A) Snatch-Grip DL (to power position) x2 reps + low hang snatch ‘below knee’
2×2@70%, 1×2@75%, 2×1@80%, 3×1@85%. Rest 90-120 seconds between sets
B) 21-15-9 Reps For Time:
Power clean 155/105
Pull-ups  (RX+ do c2b)
HSPU

WOD – Tuesday – 06/14/16

A. 4 Sets: Bench press x6-8 reps
(All sets heavy) rest 2-3 min
B) For Time:
30 shoulder 2 overhead 95/65
25 burpees
run 200m
row 30 calories
run 200m
25 burpees
30 shoulder 2 overhead
– rest as needed
C) 3 Sets:
C1. banded tricep extension x10-15 reps
C2. band pull apart x10-15 reps

WOD – Monday – 06/13/16

3 Sets:
A1. Goodmorning x12-15 reps
A2. High hang muscle snatch x4 reps. Use same bar as goodmorning
A3. Half squat; anti rotational press x10/side. Same set us as last week, but you should be squatting slighty above parallel
B) For Time:
30-20-10
Front squat; 135/95
Toes To Bar
      Perform 50 dubs/100 singles after each round
NOTE: If unable to perform TTB or knee to elbow, scale to abmat situps and perform DOUBLE the reps

WOD – Friday – 06/10/16

A) Front Squat.
Find 5-rep max (from the floor). 12 Mins
B) For Time:
40 pullups; RX+ do c2b
40 goblet squats; 53/35
40 s2o 95/65
40 box jump overs
40 cal row
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