Archive for the ‘WOD’ Category

120418 Tuesday

Posted: 12/03/2018 in Uncategorized, WOD

Strength:

Push Jerk

Build to Heavy

5-4-3-2-1

-Then-

AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

120318 Monday

Posted: 12/02/2018 in Uncategorized, WOD

For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

120218 Sunday

Posted: 12/01/2018 in Uncategorized, WOD

6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike or Row
20 AbMat Sit-ups

120118 Saturday

Posted: 11/30/2018 in Uncategorized, WOD

“Clean House”

5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

113018 Friday

Posted: 11/29/2018 in Uncategorized, WOD

“Sore Eyes”

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

112918 Thursday

Posted: 11/28/2018 in Uncategorized, WOD

“Arm Candy”

6 Rounds:
15/12 Calorie Assault Bike or Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

112818 Wednesday

Posted: 11/27/2018 in Uncategorized, WOD

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

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

112718 Tuesday

Posted: 11/26/2018 in Uncategorized, WOD

“Criss Cross”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

112618 Monday

Posted: 11/25/2018 in Uncategorized, WOD

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

 

112518 Sunday

Posted: 11/24/2018 in Uncategorized, WOD

Strength:

Max Pull Ups

“Chin Music”

AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Bike or Row