Archive for the ‘WOD’ Category

021619 Saturday

Posted: 02/15/2019 in Uncategorized, WOD

“Leaps & Bounds”

Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

021519 Friday

Posted: 02/14/2019 in Uncategorized, WOD

“Waterproof”

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

021419 Thursday

Posted: 02/13/2019 in Uncategorized, WOD

“Bloodshot”

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

021319 Wednesday

Posted: 02/12/2019 in Uncategorized, WOD

Strength:

Push Jerks

Build to a heavy 3

 

-Then-

 

“Squeaky Wheel”

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike or Row
10 Push Jerks (165/110)

021219 Tuesday

Posted: 02/11/2019 in Uncategorized, WOD

“Top Heavy”

AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

021119 Monday

Posted: 02/10/2019 in Uncategorized, WOD

On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
15/10 Calorie Row

Score is Slowest Round

021119 Sunday

Posted: 02/09/2019 in Uncategorized, WOD

“Hardball”

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

020919 Saturday

Posted: 02/08/2019 in Uncategorized, WOD

“Mumbo Jumbo”

Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike or Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike or Row

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

020819 Friday

Posted: 02/07/2019 in Uncategorized, WOD

“Twenty-Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

020719 Thursday

Posted: 02/06/2019 in Uncategorized, WOD

“Crop Top”

5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups