Archive for the ‘WOD’ Category

050219 Thursday

Posted: 05/01/2019 in Uncategorized, WOD

“Skippy”

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.

050119 Wednesday

Posted: 04/30/2019 in Uncategorized, WOD

“Waterlogged”

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

043019 Tuesday

Posted: 04/29/2019 in Uncategorized, WOD

Strength:

Front Squat

Build to a heavy single.

 

-Then-

 
“Front Runner”

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

042919 Monday

Posted: 04/28/2019 in Uncategorized, WOD

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)

042819 Sunday

Posted: 04/27/2019 in Uncategorized, WOD

“Hogwarts”

AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

042719 Saturday

Posted: 04/26/2019 in Uncategorized, WOD

GO RUCK!!!!

 

No Class Times (Sorry for inconvenience)

 

“Bubba Gump”

3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

042619 Friday

Posted: 04/25/2019 in Uncategorized, WOD

Strength:

Overhead Squat

Build to a heavy 3

 

-Then-

 

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

042519 Thursday

Posted: 04/24/2019 in Uncategorized, WOD

6 Rounds:
15/12 Calorie Assault Bike or Row
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar

042419 Wednesday

Posted: 04/23/2019 in Uncategorized, WOD

5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

042319 Tuesday

Posted: 04/22/2019 in Uncategorized, WOD

“Boat Race”

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.