Archive for the ‘WOD’ Category

030621 Saturday

Posted: 03/05/2021 in Uncategorized, WOD

“Powerlines”

AMRAP 25:
20 Power Snatches (95/65)
4 Rounds of “Cindy”
800/600 Meter Row

030521 Friday

Posted: 03/04/2021 in Uncategorized, WOD

Strength:

Barbell Cycling

On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

“One at a Time”

For Time:
30 Burpee Box Jump Overs (24″/20″)
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24″/20″)

030421 Thursday

Posted: 03/03/2021 in Uncategorized, WOD

“Jackpot”

AMRAP 20:
1,000 Meter Bike
50 AbMat Sit-ups
30 Russian Kettlebell Swings (70/53)

030321 Wednesday

Posted: 03/02/2021 in Uncategorized, WOD

“Whatever’s Left”

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups

030221 Tuesday

Posted: 03/01/2021 in Uncategorized, WOD

“Single All the Way”

AMRAP 18:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15/12 Cal Bike

030121 Monday

Posted: 02/28/2021 in Uncategorized, WOD

“Airborne”

AMRAP 25:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

Time Remaining:
Build to Heavy 3-Rep Front Squat

022721 Saturday

Posted: 02/27/2021 in Uncategorized, WOD

“Mindreader”

AMRAP 20:
400 Meter Bike
7 Power Cleans (115/85)
7 Burpees

022621 Friday

Posted: 02/25/2021 in Uncategorized, WOD

Snatch Technique

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

AMRAP 9:
3 Power Snatches (95/65)
3 Toes to Bar
6 Power Snatches (95/65)
6 Toes to Bar
9 Power Snatches (95/65)
9 Toes to Bar

Add 3 Reps Per Round

022521 Thursday

Posted: 02/24/2021 in Uncategorized, WOD

“Snake Eyes”

10 Rounds For Time [30 Minute Cap]:
10 Dumbbell Renegade Rows (50’s/35’s)
30 Double Unders
12/9 Cal Echo Bike

022421 Wednesday

Posted: 02/23/2021 in Uncategorized, WOD

“Wise Men”

AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)