Archive for the ‘WOD’ Category

091721 Friday

Posted: 09/16/2021 in Uncategorized, WOD

“The Flip Side”

For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)

Score = Time it takes to complete the workout

091521 Wednesday

Posted: 09/14/2021 in Uncategorized, WOD

“Hanging on a moment”

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Score = Time it takes to complete the workout

091421 Tuesday

Posted: 09/13/2021 in Uncategorized, WOD

“Ball Don’tLie”

Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)

Score = Time it takes to complete the workout

091321 Monday

Posted: 09/12/2021 in Uncategorized, WOD

“Diamond In The Rough”

For Time
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)

Score = Time it takes to complete the workout

091221 Sunday

Posted: 09/11/2021 in Uncategorized, WOD

“Boulder Shoulders”

AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders

Score = Total Rounds + Meters & Double Unders in 12:00

091121 Saturday

Posted: 09/10/2021 in Uncategorized, WOD

“Always Remembered”

[Teams of 2]
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

Score = Time it takes to complete the workout
Break up the work with a partner as needed

091021 Friday

Posted: 09/09/2021 in Uncategorized, WOD

“Its Not Over”

[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)

[Kilos = 52/39]

[9:00-15:00]:
Heavy Single Power Snatch

090921 Thursday

Posted: 09/08/2021 in Uncategorized, WOD

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets

PART 2:” FASTBALL”

1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run

Score = Time it takes to complete the workout

090821 Wednesday

Posted: 09/07/2021 in Uncategorized, WOD

“Shiner”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

Score: Slowest round

090721 Tuesday

Posted: 09/06/2021 in Uncategorized, WOD

“Compounding Interest”

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

Score = Time it takes to complete the workout