Archive for the ‘WOD’ Category

112420 Tuesday

Posted: 11/23/2020 in Uncategorized, WOD

“Head Spin”

For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)

After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)

112320 Monday

Posted: 11/22/2020 in Uncategorized, WOD

“Chasin’ Waterfalls”

4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups

112220 Sunday

Posted: 11/21/2020 in Uncategorized, WOD

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

112120 Saturday

Posted: 11/20/2020 in Uncategorized, WOD

“Lethal Weapon”

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run

[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

112020 Friday

Posted: 11/19/2020 in Uncategorized, WOD

Strength:

Hang Power Snatch

Build to a heavy single.

-Then-

“Little Foot”

AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Power Snatches (95/65)

111920 Thursday

Posted: 11/18/2020 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy single

-Then-

“Miracle-Gro”

5 Rounds:
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (95/65)

111820 Wednesday

Posted: 11/17/2020 in Uncategorized, WOD

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24″/20″)

111720 Tuesday

Posted: 11/16/2020 in Uncategorized, WOD

“ShuffleBoard”

For Time:
800 Meter Run
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
800 Meter Run
25 Overhead Squats (95/65)
25 Toes to Bar
800 Meter Run
25 Front Squats (95/65)
25 Pull-ups

111620 Monday

Posted: 11/15/2020 in Uncategorized, WOD

“Drift Away”

AMRAP 15:
50/35 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)

111420 Sunday

Posted: 11/14/2020 in Uncategorized, WOD

“Touch the Sky”

AMRAP 15:
300 Meter Bike
9 Burpees to Target (6″)