Archive for the ‘WOD’ Category

052119 Tuesday

Posted: 05/20/2019 in Uncategorized, WOD

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

052019 Monday

Posted: 05/19/2019 in Uncategorized, WOD

“Hot Air”

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

051919 Sunday

Posted: 05/18/2019 in Uncategorized, WOD

“Frozen Ropes”

2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike or Row

051819 Saturday

Posted: 05/17/2019 in Uncategorized, WOD

“Buzz Lightyear”

Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

051719 Friday

Posted: 05/16/2019 in Uncategorized, WOD

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

051619 Thursday

Posted: 05/15/2019 in Uncategorized, WOD

“Dirt Road”

3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

051519 Wednesday

Posted: 05/14/2019 in Uncategorized, WOD

“Bar Star”

Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

051419 Tuesday

Posted: 05/13/2019 in Uncategorized, WOD

“Undercover”

3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

051319 Monday

Posted: 05/12/2019 in Uncategorized, WOD

“Wall Street”

3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

051219 Sunday

Posted: 05/11/2019 in Uncategorized, WOD

Strength:

Back Squats

Build to a heavy 5

 

-Then-

 

“Water Country”

Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set