W.O.D.

  • Today's WOD - 01/27

    Part I - Alternating EMOM for 10min of:

    • On the odd minutes: 6 Power Snatches
    • On the even: 6 OHS (with the same bar)

    Part II - AMRAP in 8 minutes of:

    • 10 C2B Pull Ups
    • 10 STO (use the same bar and load from Part I)

    Post load of barbell and score of AMRAP to comments


  • Today's WOD - 01/26

    4 rounds for time:

    • 15 Thrusters 75/55#
    • 15 SDHP 75/55#
    • 15 Push Presses 75/55#
    • 15 Box Jump Overs 24/20inches

    Post times to comments

  • 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

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