Author Archives : Ben


WOD: “% work, For Time” -Tues 3.31.15

Skill: S2O % Work (10, 8, 6, 6, 4)  %55, 75, 80, 80, 85% – Week 2 

(0:00, 2:30, 5:00, 7:30, 10:00)

 

WOD:  “For Time”

Part A: 

30-20-10

Toes to Bar

Double Unders

*After every Round 5 HSPU (15 total reps)

10 Min Cap

 

Part B:

50-40-30-20-10

ABMAT Sit Ups

Double Unders

*5 HSPU after each round (25 total reps)

10 min Cap

 

2 min rest in between parts

 


WOD: “% Work, and AMAP” -Mon 3.30.15   Recently updated !

Skill: Back Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90%

(0:00, 2:30, 5:00, 7:30, 10:00)

 

WOD:  AMAP 

In 4 minutes complete:

15 Thrusters (95/65)

10 Bentover Rows (95/65)

5 Alt Front Rack Lunges (95/65)

with the remaining time complete AMAP Muscle Ups (mod: Pull ups, Jumping Pull Ups)

 

4 Min rest in between rounds

Complete 3 more rounds (4 in total)

You will have a new score for each round.

Every Round Starts with 15 Thrusters

 

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WOD: “% Work, 21 Min Repeat EMOM” -Tues 3.24.15   Recently updated !

Skill: Back Squat % Work (10, 8, 4, 4, 3)  %55, 75, 85, 85, 90% Week 4

 

WOD:  21 min EMOM 

Min 1 – 15 Wall Balls (20/14)

Min 2 – 10 Plate Burpees (45# black plate)

Min 3 – 5 Power Cleans (135/95)

continue for 21 minutes total

 

*Scale the workout as needed. Either change the rep scheme or the weight used. 

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Repeated From 1.13.15

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WOD: “Fight Gone Bad” -Fri 3.20.15   Recently updated !

Skill:  Snatch  – 5 TNG Reps Every 2 minutes for 5 rounds @ 75% of 1RM

(0:00, 2, 4, 6, 8)

 

WOD:  Fight Gone Bad

Muscle Snatch (75/45)

HRPU

Box Jump (20″)

SDHP (75/45)

Jump Rope (Preferably Double Unders)

 

3 Rounds

1 Min Rest In between Rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

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WOD: “% Work, Max Effort 4RNFT” -Thurs 3.19.15

Skill: Front Squat % Work (10, 8, 6, 6, 4)  %55, 70, 75, 75, 80%

(0:00, 2:30, 5:00, 7:30, 10:00)

 

WOD:  4RFNT Max Effort

10 Ring Dips

15 Toes to Bar

6 Bentover Rows (115/65)

20 FF Bar Hop Overs

Max Effort until Failure of the following Barbell Complex:  Power Clean (stand it up) then + Front Squat  + S2O = 1 Rep

(115/65)

 

*Each round record the number of complete Barbell Complexes (power clean, front squat, s2o = 1 rep)

 

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