WODs

Sat 2.24.18 – Team WOD Month

Battle of the Sexes 12 Min AMRAP of: 12 Left Arm DB Snatches 50 ABMAT Sit-Up 12 Right Arm DB Snatches 50 Double Unders Another person on the team will perform 12,40,12,40, and 12,30,12,30 and 12,20,12,20, and 12,10,12,10 3 min rest 12 Min Max Meters 4 minutes 30 sec rest 3 minutes 30 sec rest […]

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Friday 2.23.18

Strength/Skill: Box Front Squats 10 – 8 – 6 – 4 – 2 reps, every 2 minutes Begin with the set of 10 around 50% of your 1RM regular Front Squat. Pause for a second on the box, no rocking. WOD: For Time Ladder 10 – 1 Squat Cleans (115/75) 1 Rope Climb after each […]

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Thursday 2.22.18

Strength/Skill: Deadlift Every 2 minutes for 5 rounds: 2 DL singles @ 85% 5 Box Jumps, as high as possible. WOD: 15 min AMRAP 5 DL (315/225) 10 Lateral Bar-over Burpees 20 single-arm DB/KB Thrusters, alternating every 5 reps (50/35) Record rounds and reps. * rest 2 mins * 3 min AMAP: Burpee Pullups For […]

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Wednesday 2.21.18

Strength/Skill: Strict HSPUs 3 rounds of max reps in 1 min, 2 min rest between 0 – 1:  as many strict HSPUs as possible 1 – 3:  rest 3 – 4:  as many strict HSPUs as possible 4 – 6:  rest 6 – 7:  as many strict HSPUs as possible WOD: AMRAP Chipper 30 minutes […]

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Tuesday 2.20.18

Strength/Skill: Strict Press, 5 x 5, every 2 minutes WOD: Ladder 2 – 4 – 6 – 8 – 10, etc… T2B Alternating single-arm Russian KB swings (50/35) HRPUs (feet on 45/25# black plate) Record one score of rounds and reps. 22 min cap.

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Monday 2.19.18

Strength/Skill: Back Squats, 6 x 3 @ 60%, every 90 seconds ** 3 – 5 second negative !! WOD: 3 RFT 40 Front Rack Lunges (95/65) 30/20 cal Bike or 50/35 cal Row 20 Clusters (50/30 Slamball) Your score is the time it takes you to complete 3 rounds. 25 min cap.

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Sat 2.17.18 – Team WOD Month

Complete the following as fast as possible (as a team): 500 Calories Rower 400 Jump Ropes 300 Wall Balls (20/14) 200 DB Cleans (40/30) 100 Burpee Box Jump Overs (30/24) Everyone is working at the same time 1 Person always has to be on the Rower while the other 2 people are working at the same […]

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Friday 2.16.18

Strength/Skill: Strict HSPUs, 5 x 5, EMOM FB – hold 20 seconds in handstand after 5th rep WOD: 7 round EMOM 10 T2B (FB – 15) 10 Ball over shoulder (50/30) 10 HSPUs (FB – 15)

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Thursday 2.15.18

Strength/Skill: Clean & Jerk 5 x 1, every 90 seconds WOD: Pyramid Chipper Get through as much as you can in 3 minutes: 30 SSJs 10 Clean and Presses (155/105) 20 Front Squats 10 Clean and Presses 30 SSJs rest 2 minutes / record reps Get through as much as you can in 6 minutes: […]

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Wednesday 2.14.18

Strength/Skill: Deadlifts and Pullups Every 3 minutes for 3 total rounds: 3 DL @ 85% Max Pullups without dropping from bar WOD: 30 minute Partner AMRAP AMRAP: 10 Pullups 20 HRPUs 50 Double Unders *partners switch every round Accumulate Row cals *every 40 cals do 20 burpees (25 cals for bike) record an AMRAP score […]

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