W.O.D.

  • Today's WOD - 05/06

    Part I  - Front Squat 5x3. Climbing loads. Do 1 set every 3min minute.

    Part I - Alternating Tabata. Every rep counts. 8 rounds of each exercise.
    - HSPU’s
    - Hand Release Push Ups

  • Today's WOD - 05/05

    4 rounds for time of:
    - 400M run
    - 20 SDHP 75#/55#
    - 10 Alt. Overhead Lunges (in place) 75#/55#

    Core - 2x10 back extensions


  • Today's WOD - 05/04

    Part I - 4 rounds of the following complex (every other minute):
    1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch
    **repeat all 3 again to complete 1 round of the complex**

    Part II - AMRAP in 10 minutes of:
    - 30 double unders
    - 20 wall ball shots 20#/14#
    - 10 burpees to pull up bar


  • Today's WOD - 05/03

    Skill - Pull Ups

    WOD - For time:
    50 calories on rower
    40 box jumps 24"/20"
    30 deadlifts 225#/155#
    40 box jumps
    50 calories on rower

    **20min time cap**

  • Today's WOD - 05/02

    Part I  - EMOM for 8 minutes:
    2 Shoulder Press + 3 Push Press + 4 Push Jerk 95#/65#

    Part II  - 4 round for time of:
    - 200M run
    - 10 power cleans (w/ last bar from EMOM)
    - 10 alt. front rack lunges ( in place w/ same bar)
    **16min time cap**

    Core - 3x15 weighed ABMAT sit ups

  • Reps For Rescue Fundraiser

    Teams of 2 - For time:
    400m run
    100 Pull ups
    100 WB shots 20/14#
    100 Hang Power Clean 95/65#
    100 Burpee-Box Jumps 24/20inches

    Athletes run together. Only one athlete working at a time.


  • Today's WOD - 04/29

    Part I  - Push Press, heavy single. 15 minutes. Compare to: 12/11/15

    Part II - ' Masters Qualifier Event 1' - 21,15, 9 rep rounds for time of:
    - Calories on rower
    - Thrusters (95#/65#)

  • Today's WOD - 04/28

    Part I  - Alt. EMOM for 12 min
    ODD - 1 Pressing Snatch Balance + 1 Heaving Snatch Balance + 2 Snatch Balance
    EVEN - 5 to 12 T2B (athlete’s choice on reps -goal is to maintain chosen number for entire EMOM)

    Part II  - AMRAP in 10 min:
    - 3 Power Snatches (w/ bar from EMOM )
    - 6 HSPU’s
    - 12 Box Jumps 24/20 inches

  • Today's WOD - 04/27

    5 rounds for time of:
    - 400M run
    - 20 KB Swings 70#/53#
    - 10 ring dips

    Core  - Alternating tabatas (8 rounds total) of hollow rocks & superman holds

  • Today's WOD - 04/26

    3 rounds for time of:
    - 21 deadlifts. 275/175#
    - 15 front squats 185/125#
    - 9 push jerks 135/85#

    **using only one bar**

    Time cap 25min




     

  • Today's WOD - 04/25

    Part I - 5 rounds for time of the following complex (every other minute):
    2 hang squat cleans + 1 push press over to the back rack + 2 back squats +1 push press (over to the front and dump the bar). **Climbing loads

    Part II  - 'Masters Qualifier Event 3' - AMRAP (15)
    - 55 Dbl Unders
    - 15 C2B Pull ups
    - 5 Hang Power Cleans 155/105

     


  • Today's WOD - 04/23

    #‎ResilienciaEcuador‬ - To help those affected by the earthquake in Ecuador.
    4 rounds:
    -16 Thrusters @95/65lbs
    -20 Burpees
    -16 Pull Ups

    #Resilienciaecuador - resilience is the capacity of humans to overcome periods of emotional pain and adverse situations.

     

    Help those in need by donating:

    Option #1
    Entity: Flair (Latin American Reserve Fund)
    Account: 101602
    Called: Central Bank of Ecuador
    Swift code: Flarcoob
    Intermediary Bank: Bank of America, NY, code: Bofaus3n Swif
    Beneficiary Bank: Central Bank of Ecuador, swift code: Bceneceq
    Final Beneficiary: account #01121807
    Name: CCU Secretary of risk management / central plant
    Option #2
    Entity: Banck of America NY
    Account: 3751560139
    Coordinates: Bank type zba bank
    Bank ID : 111000012
    Denominado: Account Name: UNDP Rep IN Ecuador $ ACCT



     

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