W.O.D.

  • Today's WOD - 01/24

    Team WOD - Teams of 3.

    AMRAP in 20 minutes of:

    • athlete 1 - rest
    • athlete 2 - pace setter: row 200M
    • athlete 3 - triplet of 15 pull ups, 20 hr push ups, 25 KB swings 53/36#

    Teams score is number of rounds of triplet


  • Today's WOD - 01/23

    Part I - Back Squat. 6x2 across. Use same load for all sets.

    Part II - For time:

    • 100M row/ 10 wall ball shots. 20#/14#
    • 150M row/ 15 wall ball shots
    • 200m row/ 20 wall ball shots
    • 250M row/ 25 wall ball shots

    Time cap is 12 minutes


  • Today's WOD - 01/22

    Part I - Alt. EMOM for 8 minutes of:

    • Odd minutes: 7 touch n go squat cleans. 135/95#
    • Even minutes: 20 seconds of cumulative L-Sits

    Part II - 5 rounds for time of:

    • 40 double unders or 20 DU attempts
    • 10 shoulder to overhead. 135/95#

    **time cap is 15 minutes**

    Post loads chosen for cleans, standards used for the L-Sit and time of the couplet to comments


  • Today's WOD - 01/21

    Skill - HSPU

    AMRAP in 10 minutes of:

    • 3 calories row/ 3 alternating DB snatches
    • 6 calories row/ 6 alternating DB snatches....etc.

    Continue to increase each round by three reps till times expires.


  • Today's WOD - 01/20

    20, 16, 12, and 8 rep rounds for time of:

    • Power Snatches. 95/65#
    • Burpees
    • Thrusters. 95/65#
    • T2B

  • Today's WOD - 01/19

    Part I - EMOM for 6min. Three position squat clean:

    1. mid thigh
    2. above the knee
    3. floor

    Part II - Alternating Tabata. 8 rounds of each exercise. 16 total rounds. Every rep count.

    • Ring dips
    • Box Jump Overs. 24/20 inches

    Post loads chosen for cleans and number of reps of couplet to comments


  • Today's WOD - 01/17

    With a clock running do in 15 minutes:

    5 rounds of:

    • 15 Calories on Rower
    • 15 Push Jerks 115/75#

     With remaining time complete as many C2B Pullups as possible, score is total C2B


  • Today's WOD - 01/16

    Part I - 6x3 Front Squats each set starts every 2 minutes

    Part II - 10 down to 1 reps for time:

    • KB swings 53#/36#
    • Burpees to a Pullup bar

  • Today's WOD - 01/15

    Skill: Rope Climbs

    WOD - AMRAP in 15 minutes of:

    • 12 Box Jumps 24/20 inches
    • 6 Deadlifts 185/115#
    • 3 Rope Climbs

  • Today's WOD - 01/14

    Part I - EMOM for 8 minutes:

    • 5 Power Cleans

    Part II - 21-15-9 rep rounds for time of:

    • Wall balls 20/14#
    • T2B

  • Today's WOD - 01/13

    4 rounds for time:

    • 40 Double Unders
    • 20 Alt DB Snatches 45/25#
    • 10 HSPU


  • Today's WOD - January 12

    "Josh"

    For time:

    • 21 OH squats 95/65# - 42 pull ups
    • 15 OH squats - 30 pull ups
    • 9 OH squats - 18 pull ups

    Core - 3 x 10 Hip Extensions

    SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

     

     

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