Archive for the ‘WOD’ Category

011521 Friday

Posted: 01/14/2021 in Uncategorized, WOD

Barbell Complex:

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

“Blitzen”

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)

011421 Thursday

Posted: 01/13/2021 in Uncategorized, WOD

“Wunderful”

10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups

011321 Wednesday

Posted: 01/12/2021 in Uncategorized, WOD

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike

011221 Tuesday

Posted: 01/11/2021 in Uncategorized, WOD

“DelighT”

AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)

011021 Sunday

Posted: 01/09/2021 in Uncategorized, WOD

“Bench Warmer”

For Time:
1,000/800 Meter Row
2,000/1,600 Meter Bike
40 Bench Press (135/95)
2,000/1,600 Meter Bike
1,000/800 Meter Row

010921 Saturday

Posted: 01/08/2021 in Uncategorized, WOD

“Team Marston”

10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees

  • Switch After Full Rounds
  • 30 Minute Time Cap

010821 Friday

Posted: 01/07/2021 in Uncategorized, WOD

“Cannonball”

5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)

010721 Thursday

Posted: 01/06/2021 in Uncategorized, WOD

“Handle With Care”

On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)

010621 Wednesday

Posted: 01/05/2021 in Uncategorized, WOD

Strength:

Pausing overhead squat

On the Minute x 10 Sets:
1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

“Grimace”

21-15-9:
Overhead Squats (95/65)
Toes to Bar

Directly Into…

15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

010521 Tuesday

Posted: 01/04/2021 in Uncategorized, WOD

“Barn Burner”

AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)