Archive for the ‘WOD’ Category

051822 Wednesday

Posted: 05/17/2022 in Uncategorized, WOD

“Five Minute Major”

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]

*Score = Sum Total Rounds + Reps

051722 Tuesday

Posted: 05/16/2022 in Uncategorized, WOD

“Ergalicious”

10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike

Rest 1 Minute Between Rounds

*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest

051622 Monday

Posted: 05/15/2022 in Uncategorized, WOD

5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

*Score = Heaviest Load

“Do It”

For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)

[Kilos = 52/38]

*Score = Time it takes to complete the workout

051422 Saturday

Posted: 05/13/2022 in Uncategorized, WOD

“Iron Man”

Partner WOD (Teams of 2)

For Time:
800m Run
8 Rounds of:
40 Dubs
20 Wallballs(20/14)
10 HRPU/HSPU
400m Run
4 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
200m Run
2 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU

*Athletes will complete runs together
*Athletes will alternate rounds, rounds are total not per person

Score= Time to Complete

051322 Friday

Posted: 05/12/2022 in Uncategorized, WOD

On the Minute x 10:
1 Snatch

*Score = Heaviest Load

“Snake Eyes”

AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups/ Strict Pull ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups/ Strict Pull Ups
6 Box Jumps (30″/24″)

Add 3 Reps Each Round

[Kilos = 43/29]

*Score = Rounds + Reps

051222 Thursday

Posted: 05/11/2022 in Uncategorized, WOD

“Juggernaut”

For Time:
Partition movements & reps as desired

300 Russian KBS(53/35)
200 Ab-Mat Sit-Ups
100 Deadlifts(135/95)

Score=Time to Complete

051122 Wednesday

Posted: 05/10/2022 in Uncategorized, WOD

“Going Nowhere”

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105)

[Kilos = 70/48]

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)

[Kilos = 61/43]

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)

[Kilos = 52/38]

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)

[Kilos = 43/29]

*Score = Sum Total Reps

051022 Tuesday

Posted: 05/09/2022 in Uncategorized, WOD

Build to A Heavy Single Clean & Jerk

*Score = Heaviest Load

“Grace”

For Time:
30 Clean and Jerks (135/95)

[Kilos = 61/43]

*Score = Time it takes to complete the workout

050922 Monday

Posted: 05/08/2022 in Uncategorized, WOD

“Threefer”

3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

[Kilos = 22.5/15]

*Hang Dumbbell Snatches: Switch hands every 5 reps
*Score = Time it takes to complete the workout

050722 Saturday

Posted: 05/06/2022 in Uncategorized, WOD

“ETA”

Partner
Team of 2

For Time:
100 Box Jump Overs (24″/20″)
2,000/1600 Meter Row
100 Wall Balls (20/14)
20 Rope Climbs (15-ft.)
100 Wall Balls (20/14)
2,000/1600 Meter Row
100 Box Jump Overs (24″/20″)

*Score = Time it takes to complete the workout