Archive for the ‘WOD’ Category

080619 Tuesday

Posted: 08/05/2019 in Uncategorized, WOD

“Monkey Business”

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

080519 Monday

Posted: 08/04/2019 in Uncategorized, WOD

Strength:

Build to a heavy complex:

1 Power Snatch

1 OHS

1 Squat Snatch

 

-Then-

 

“Rocket Power”

For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

080419 Sunday

Posted: 08/03/2019 in Uncategorized, WOD

“March Madness”

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

080319 Saturday

Posted: 08/02/2019 in Uncategorized, WOD

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

080219 Friday

Posted: 08/01/2019 in Uncategorized, WOD

“Cool Whip”

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

080119 Thursday

Posted: 07/31/2019 in Uncategorized, WOD

“Runny Nose”

Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50)

073119 Wednesday

Posted: 07/30/2019 in Uncategorized, WOD

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

073019 Tuesday

Posted: 07/29/2019 in Uncategorized, WOD

“Kelly Rowland”

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

072919 Monday

Posted: 07/28/2019 in Uncategorized, WOD

Strength:

Push Jerk

Build to a heavy 3

 

-Then-

 

“Beef Jerky”

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

072819 Sunday

Posted: 07/27/2019 in Uncategorized, WOD

“Shelf Life”

Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans