Archive for the ‘WOD’ Category

081619 Friday

Posted: 08/15/2019 in Uncategorized, WOD

“Hangnail”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

081519 Thursday

Posted: 08/14/2019 in Uncategorized, WOD

“Wreck Trek”

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter MedBall Run (20/14)
15 Wallballs (20/14)
200 Meter Run

081419 Wednesday

Posted: 08/13/2019 in Uncategorized, WOD

NO CLASSES!

081319 Tuesday

Posted: 08/12/2019 in Uncategorized, WOD

Strength:

Power Clean

3 Position Power Clean

-Then-

“IHOP”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

081219 Monday

Posted: 08/11/2019 in Uncategorized, WOD

“Hit and Run”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

081119 Sunday

Posted: 08/10/2019 in Uncategorized, WOD

“Double Fist”

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

081019 Saturday

Posted: 08/09/2019 in Uncategorized, WOD

“31 Heroes”

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)

*400 Meter Continuous Med Ball Run

080919 Friday

Posted: 08/08/2019 in Uncategorized, WOD

“Blockbuster”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

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

080819 Thursday

Posted: 08/07/2019 in Uncategorized, WOD

“Hip Hop”

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

080719 Wednesday

Posted: 08/06/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 6,4,2

-Then-

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)