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Archive for the WOD Category

WOD – Thursday – 09/01/16

For Time:
50 Calorie row
40 Russian KB siwngs 70/53
30 burpees
– rest 10 min
Repeat 1x

WOD – Wednesday – 08/31/16

For Time:
15-12-9
Power snatch 135/95
Pullups
immediately into…
12-9-6
Thrusters 155/105
Pullups
immediately into…
9-6-3
Squat clean 185/125
Pullups
**RX+ do c2b

 

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WOD – Tuesday – 08/30/16

A. Snatch practice. (Snatch from power position + snatch from floor)
Build to Moderately heavy complex.
-OR-
Techinical Development: Do 1 set at light weight EMOM for 12 mins.
B) For time:
40 calorie Row
40 Burpees
40 Russian KB Swings 70/53
400m Run

WOD – Monday – 08/29/16

A. Power clean. Build to a heavy single.
B) 4 RFT (24 min time cap)
12 Power cleans 185/125
18 Box jumps
24 Wallball shots

WOD – Friday – 08/26/16

For Time:
Teams of 2:
100 Squat cleans for time 155/105
— switch every rep
every 3:00 including 0:00 both partners must do 6 pullups + 4 HSPU (4 WTF)
RX+
For Time:
Teams of 2:
100 squat clean for time; 225/155
— switch every rep
every 3:00 including 0:00 both partners must do 2 muscle ups + 4 HSPU

WOD – Thursday – 08/25/16

For Time:
50 calorie row
run 800m
– rest 4 min
40 calorie row
run 600m
– rest 4 min
30 calorie row
run 400m

WOD – Wednesday – 08/24/16

A) AMRAP 10:
2 Front squat 185/125
4 t2b
– rest 3 min
B) EMOM 8: (Alt)
I. 7 shoulder 2 overhead 135/95
II. Run 100m
– rest 3 min
C) AMRAP 6:
10 Power cleans 135/95
10 Burpee over the bar

WOD – Tuesday – 08/23/16

A. Snatch practice: Snatch from power position + Snatch from below the knee
Start light and build to moderate weight keeping perfect form
B) For Time:
100 Dubs
80 Wallball shots
60 SDLHP 70/53
40 Box jump overs 24/20
20 HSPU (scale to WTF)

WOD – Monday – 08/22/16

A. 5 sets: Sumo Deadlift x3-5 reps. All sets heavy
— Between sets, perform banded lat pull-down x20 reps + hallow body hold x20-40 sec
B) 5 RFT:
5 Power cleans 155/105
5 Front squats
5 S2O
— Complexes must be completed unbroken. If you break a round, you must run 100m before continuing

WOD – Friday – 08/19/16

For Time:
30 power clean; 155/105 RX+ 225/155
30 bar facing burpee
30 calorie row
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
    Read more

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