W.O.D.

  • Today's WOD - 10/25

    5 rounds for time:

    • 400m Run
    • 15 Box Jumps 24/20 inches
    • 12 Push Press 115/75#
    • 9 T2B

    **25 min cap**

    Core - 30 partner MB sit ups


  • Today's WOD - 10/24

    Part I - EMOM for 8min:

    • 2 Hang Power Clean + 2 Front Squats + Hang Squat Clean + 1 Jerk

    Suggested loads are 95/65# - athlete's choice

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

    • KB Swings (70#/53#)
    • Pull Ups

    ** 15 min cap**


  • Today's WOD - 10/23

    Skill - Rope Climbs

    WOD - AMRAP in 15 minutes of:

    • 10 calories on Rower
    • 10 Shoulder Press 75/55#
    • 2 Rope Climbs

  • Today's WOD - 10/22

    "KAREN"

    • 150 Wallball shots for time 20/14#

    **15 min cap**

    Core - 2 x 15 Hip Extensions

     

  • Today's WOD - 10/21

    Part I - Snatch for heavy single. Compare to 05/01/14

    Part II - Alternating double tabatas:

    • SDHP ( 75/55)
    • Lateral burpees over barbell.

    Every rep counts

    Core - Plank holds (30 sec each): front, back and side


  • Today's WOD - 10/20

    Skill - Pull ups

    WOD - For time:

    • 800M run
    • 30 Deadlifts 135/95
    • 40 Front Squats135/95
    • 30 Deadlifts
    • 800M run

    Compare to 5/23/24

    **20 minute time cap**

  • Today's WOD - 10/18

    For time:

    • 50 KCal on rower
    • 50 Pull Ups
    • 50 burpees
    • 50 alternating lunges with 45/25# plate overhead

    *35 minutes cap**


  • Today's WOD - 10/17

    10 rounds for time of:

    • 3 power cleans 205/115#
    • 6 HR Push Ups
    • 9 wall ball shots 20/14#

    Compare to 1/27/14


     

  • Today's WOD - 10/16

    Part I - Alternating EMOM for 10 minutes:

    • 10 KB Swings 70/53#
    • 8 ring dips

    Part II - 4 rounds for time of:

    • 200M run
    • 15 push presses 75/55#

    *15 minute time cap*


  • Today's WOD - 10/15

    "DIANE"

    21-15-9 Rep rounds for time:

    • Deadlift 225#/155#
    • HSPU

    Compare to 01/03/14


     

  • Today's WOD - 10/14

    Part I - 15 minutes to find 1RM Push Jerk

    Rest 3 minutes

    Part II - AMRAP in 7 minutes of:

    • 14 box jumps 24/20inches
    • 14 alternating dumbbell snatches 45/25#

  • Today's WOD - 10/13

    Alternating EMOM for 14 minutes:

    • 8 Front Squats 165#/105#
    • 8 C2B Pull Ups

    Rest 2 minutes

    Tabata Intervals. 8 rounds of each exercise before rotating to the next. Every rep counts

    • Toes to bar
    • Burpees to a pull up bar


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