Archive for the ‘WOD’ Category

121319 Friday

Posted: 12/12/2019 in Uncategorized, WOD

“Stairmaster”

30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

121219 Thursday

Posted: 12/11/2019 in Uncategorized, WOD

“Boby Slam”

On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 MedBall Cleans (20/14)
5 Push Press

*Build in Weight on the Push Press*

121119 Wednesday

Posted: 12/10/2019 in Uncategorized, WOD

Strength:

Front Squats

Build to a heavy 3

 

-Then-

 

“Geico”

AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)

121019 Tuesday

Posted: 12/09/2019 in Uncategorized, WOD

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

120919 Monday

Posted: 12/08/2019 in Uncategorized, WOD

Strength:

Overhead Squats

Build to a heavy single

-Then-

“Power Move”

AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

120819 Sunday

Posted: 12/07/2019 in Uncategorized, WOD

“Walk the Walk”

For Time:
75/55 Calorie Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Bike

120719 Saturday

Posted: 12/06/2019 in Uncategorized, WOD

“Christmas Movie Marathon!”

 

Team marathon row

120619 Friday

Posted: 12/05/2019 in Uncategorized, WOD

Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)

 

* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…

120519 Thursday

Posted: 12/04/2019 in Uncategorized, WOD

“Mood Swing”

AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

120419 Wednesday

Posted: 12/03/2019 in Uncategorized, WOD

“Low Tide”

AMRAP 5:
Buy-In: 700 Meter Row
7 Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Cleans (135/95)
25 Double Unders