Archive for the ‘WOD’ Category

022820 Friday

Posted: 02/27/2020 in Uncategorized, WOD

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

022720 Thursday

Posted: 02/26/2020 in Uncategorized, WOD

“Paypal”

Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

022620 Wednesday

Posted: 02/25/2020 in Uncategorized, WOD

“Turbo Tax”

AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

022520 Tuesday

Posted: 02/24/2020 in Uncategorized, WOD

“Double Jeopardy”

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

*Build in Power Snatch Weight*

022420 Monday

Posted: 02/23/2020 in Uncategorized, WOD

“Deadliest Catch”

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

022320 Sunday

Posted: 02/22/2020 in Uncategorized, WOD

“Sunday 60”

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35

022220 Saturday

Posted: 02/21/2020 in Uncategorized, WOD

“Team Barbara”

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

022120 Friday

Posted: 02/20/2020 in Uncategorized, WOD

Strength:

Build to a heavy complex:

1 Power clean

1 Front Squat

1 Push Jerk

 

-Then-

 

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

“Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks

022020 Thursday

Posted: 02/19/2020 in Uncategorized, WOD

“Ground Ball”

AMRAP 18:
100′ Walking Lunge
1 Rope Climb
20 Alt Dumbbell Snatches
1 Rope Climb

021920 Wednesday

Posted: 02/18/2020 in Uncategorized, WOD

“Long Haul”

2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35