W.O.D.

  • Today's WOD - 05/26

    Part I  - 4 rounds every other minute of:
                  Hang snatch pull + Hang snatch high pull + 3 Hang power snatches

    PART II - AMRAP in 14 minutes of:
       - 10 T2B
       - 20 box jumps (24/20 inches)
       - 30' handstand walk or 30 seconds cumulative handstand hold. Either one is considered rx'd


  • Today's WOD - 05/25

    4 rounds. Every rep counts
    - 1 minute rowing for calories
    - 1 minute GTO 75/55#
    - 1 minute burpees to pull up bar
    - 1 minute rest

    Core - Alternating Tabatas (8 rounds total): hollow rocks and superman holds


  • Today's WOD - 05/24

    Part I  - Deadlift. 20 minutes for heavy single. Compare to: 2/22/16

    Part II - 4 rounds for time of:
       - 200M run
       - 10 ring dips
       - 20 air squats

    **time cap 15min**


  • Today's WOD - 5/23

    SKILL - Pistols

    WOD - AMRAP in 10min of:

    • 1 OHS (95/65#), 2 C2B Pull Ups
    • 2 OHS, 4 C2B Pull Ups

    Each round the reps of the OHS go up by 1 and the C2B go up by 2

    CORE - 2 x10 SLOW Armadillo Drills with a partner

  • Today's WOD 05/21

    10, 9, 8, 7, 6, 5, 4, 3, 2 & 1 rep rounds for time of:

    • WB shots 20/14#
    • Burpees
    • KB swings 72/53#

     *20 minute cap*


  • Today's WOD 05/20

    Part I  - Back squat 5x3 climbing loads. Every 3 minutes

    Part II - 3 max effort 400m runs. Each run starts every 4 minutes


  • Today's WOD 05/19

    Skill - Double Unders

    WOD - AMRAP in 12 minutes of:

    • 12 hand release push ups
    • 9 T2B
    • 6 push presses 115/75#

  • Today's WOD 05/18

    Part I  - Clean complex, 5 rounds every other minute:

    Hang power clean + Power clean + Front squat + Hang squat clean + squat clean

    Part II - Alternating double tabatas, every rep counts:

    • Thrusters 75/55# 
    • SDHP 75/55#

    Core - 3 max effort weighted plank holds



  • Today's WOD 05/17

    Skill - Handstands/HSPU

    WOD - AMRAP in 15 minutes of:

    • 20 box jumps 24/20"
    • 16 alternating front rack lunges (in place) 95/65#
    • 12  lateral burpees over the BB

    Core - 2x10 slow armadillo drills with a partner


  • Today's WOD 05/16

    PART I  - Overhead Squat Heavy single

    PART II - 4RFT:

    • 200m run
    • 10 pull ups
    • 15 KB swings 53/35#

    12min time cap

     


  • Today's WOD - 05/14

    Teams of 2 - For time:

    - 100 Power Snatches 75#/55#
    - 75 T2B
    - 50 HSPU’s

    Only 1 athlete working at a time. 25min cap




  • Today's WOD - 05/13

    Part I  - Shoulder Press. Heavy single. Compare to 12/4/15

    Part II - Athlete's choice:

    1. 21,15,9 Thrusters (95#/65#) and 4,3,2 rope climbs
    - or -
    2. 21,15,9 Thrusters (95#/65#), 3,2,1 Legless rope climbs

    **either choice is considered as rx'd**
    15 min time cap


RSS Feed