Archive for the ‘WOD’ Category

071920 Sunday

Posted: 07/18/2020 in Uncategorized, WOD

“Meter Eater”

AMRAP 12:
Max Meter Row

[On the 1:00]: 1 Dumbbell Power Clean (50’s/35’s)
[On the 2:00]: 2 Dumbbell Power Cleans (50’s/35’s)
[On the 3:00]: 3 Dumbbell Power Cleans (50’s/35’s)
[On the 4:00]: 4 Dumbbell Power Cleans (50’s/35’s)
[On the 5:00]: 5 Dumbbell Power Cleans (50’s/35’s)
[On the 6:00]: 6 Dumbbell Power Cleans (50’s/35’s)
[On the 7:00]: 7 Dumbbell Power Cleans (50’s/35’s)
[On the 8:00]: 8 Dumbbell Power Cleans (50’s/35’s)
[On the 9:00]: 9 Dumbbell Power Cleans (50’s/35’s)
[On the 10:00]: 10 Dumbbell Power Cleans (50’s/35’s)

071820 Saturday

Posted: 07/17/2020 in Uncategorized, WOD

“Huggies”

For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

071720 Friday

Posted: 07/16/2020 in Uncategorized, WOD

“Floor It”

Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (185/135)
21/15 Calorie Assault Bike

071620 Thursday

Posted: 07/15/2020 in Uncategorized, WOD

Strength;

Strict Press:

Build to a moderate 3

 

-Then-

 

“Funny Business”

AMRAP 15:
30 Strict Presses (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

071520 Wednesday

Posted: 07/14/2020 in Uncategorized, WOD

“Minute to Win IT”

5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (70/50)
1 Minute Bike Calories
1 Minute Rest

071420 Tuesday

Posted: 07/13/2020 in Uncategorized, WOD

“Triple Play”

AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

071320 Monday

Posted: 07/12/2020 in Uncategorized, WOD

Strength:

Overhead Squats:

Build to a heavy 5

 

-Then-

 

“Jackie Legs”

For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

071220 Sunday

Posted: 07/11/2020 in Uncategorized, WOD

“Box Spring”

For Time:
75/50 Calorie Assault Bike
40 Dumbbell Hang Clean and Jerks (50/35)
50 Dumbbell Box Step-ups (24″/20″)
40 Dumbbell Hang Clean and Jerks (50/35)
75/50 Calorie Assault Bike

071120 Saturday

Posted: 07/10/2020 in Uncategorized, WOD

“Cement Mixer”

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

071020 Friday

Posted: 07/09/2020 in Uncategorized, WOD

Strength:

Hang Squat Clean

Build to a heavy single

 

-Then-

 

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees