Archive for the ‘WOD’ Category

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)

010421 Monday

Posted: 01/03/2021 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

0102201 Saturday

Posted: 01/01/2021 in Uncategorized, WOD

With a partner

AMRAP 30:
40 Calories Bike
1 Round of “Barbara”

1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

123120 New Years Eve

Posted: 12/31/2020 in Uncategorized, WOD

No 4:50, 5:30, 6:30 Class

“On to the next one”

AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row

010121 Friday

Posted: 12/31/2020 in Uncategorized, WOD

“Starting Over”

5 Rounds:
15 Step Back Lunges (Each Side)
30 Double Unders
15 Burpees
30 Double Unders

123020 Wednesday

Posted: 12/29/2020 in Uncategorized, WOD

“Fifth Wheel”

AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

122920 Tuesday

Posted: 12/28/2020 in Uncategorized, WOD

“Homeward Bound”

AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders