W.O.D.

  • Bring-A-Friend Day!

    Skill - Double unders

    4 rounds for time of:
    - 10 Push Presses 115#/75#
    - 15 T2B
    - 50 Double Unders

    **22 min cap**


  • Today's WOD - 09/04

    Part I - 1 RM weighted pull up.

    Part II - 3 rounds for time of
    - 200M run
    - 20 Alt. DB Snatches 45#/25#

    **10 minute cap**

    Core - 50 ABMAT sit ups


  • Today's WOD - 09/03

    For Time:
    - 1K row
    - 30 Ground to overhead 185/115#
    - 1K row

    **20 minute cap**

    Core - 3 x 10 Hip Extensions


  • Today's WOD - 09/02

    Skill - handstand walk and handstand progressions

    AMRAP for 10 minutes:
    - 6 HSPU
    - 10 KB Swings 53#/35#
    - 14 Goblet Squats 53#/35#

    Core -  3 max effort plank holds


  • Today's WOD - 09/01

    4 rounds for time of:
    - 400M run
    - 10 Deadlifts 225#/155#
    - 15 C2B Pull Ups

    **20min cap**

    Core - EMOM for 4 minutes: 8-15 GHD Sit Ups  (athletes choice on number of reps)


  • Today's WOD - 08/31

    Part I - 3 Position Squat Cleans Every 2 minutes:
    1.) from mid thigh 2.) from below the knee 3.) from the floor

    Part II - AMRAP for 10 minutes:
    - 5 front squats. (use last load done with the 3 position cleans)
    - 10 lateral burpees over the barbell

    Post loads and score of AMRAP to comments


  • Today's WOD - 08/29

    Skill - Pull up

    WOD - 3 rounds for time of:
    - 20 pull ups
    - 30 wall ball shots (20#/14#)
    - 400M run


  • Today's WOD - 08/28

    Skill - Pistols

    Part I  - Deadlifts 2,2,2,2,2,2

    Part II - AMRAP in 8 minutes of:
    - 10 alternating pistols
    - 10 hand release push ups

  • Today's WOD - 08/27

    For time:
    - 400M run, 20 power snatches (95#/65#)
    - 400M run, 20 OHS
    - 400M run, 20 squat snatches

    **15 min time cap**

    Core - 3 max effort sets of T2B w/ 60 seconds rest b/t efforts
     - or - 
    25 T2B for time...athletes choice


  • Today's WOD - 08/26

    Part I - EMOM x 8.
    - 2 shoulder presses ( 95#/65#)
    - 4 push presses
    - 6 push jerks

    Part II - Row 2K for time

    Core - 3x15 weighted ABMAT sit ups


  • Today's WOD - 08/25

    5 rounds for time of:

    • 5 power cleans (165#/115#)
    • 15 pull ups
    • 50 double unders

    **20 min cap**

    Core - 3x10 hip extensions

  • Today's WOD - 08/24

    Part I - 20 Minutes to set 5RM Back Squat

    Part II - AMR(reps) AP in 7 min:
    600M run BUY IN
    Burpees to a pull up bar

    Score is number of burpees done before time expires.

    Core - UNBROKEN GHD Sit Ups 3 sets of 10-20 (athletes choice)


     

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