Archive for the ‘WOD’ Category

062121 Monday

Posted: 06/20/2021 in Uncategorized, WOD

For Time:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)

*Score = Time it takes to complete the workout

062021 Sunday

Posted: 06/19/2021 in Uncategorized, WOD

“Tour De V-Lunge”

5 Rounds For Time:
1000/800m Bike
30 Reverse In-Place Lunges (Step-Back)
20 V-Ups

*Score = Time taken to complete the workout

061921 Saturday

Posted: 06/18/2021 in Uncategorized, WOD

“Adderall”

AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

[Rest 3 Minutes]

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

[Rest 3 Minutes]

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

*Score is total reps completed.

061821 Friday

Posted: 06/17/2021 in Uncategorized, WOD

“Bunions”

For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

*Loading: 135/95
*Score = Time it takes to complete the workout

061721 Thursday

Posted: 06/16/2021 in Uncategorized, WOD

“Sweat Box”

6 Rds
400m Run
25 Push Ups

061621 Wednesday

Posted: 06/15/2021 in Uncategorized, WOD

For Time:
50 Wall Ball Shots (20/14 to 9/10′ target)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Ball Shots (20/14 to 9/10′ target)

*Score = Time it takes to complete the workout

061521 Tuesday

Posted: 06/14/2021 in Uncategorized, WOD

“Play it again”

AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
1 Round:
9 Bar Muscle-Ups/Burpee Pull Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

061421 Monday

Posted: 06/13/2021 in Uncategorized, WOD

“Teardrop”

AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row

*Score = Rounds and Reps
*1 Meter = 1 Rep

061321 Sunday

Posted: 06/12/2021 in Uncategorized, WOD

“Oh, OHHHHHHHH!?!”

4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings (70/53#)
200m KB Goblet Carry (70/53#)

*Score = Time it takes to complete the workout

061221 Saturday

Posted: 06/11/2021 in Uncategorized, WOD

“Chesty Partner Puller”

PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00