W.O.D.

  • Today's WOD 02/09

    Skill - Pull ups

    WOD - 4RFT of:
         - 500M row
         - 20 DB Snatches 45#/25# (25/15#)

    **time cap 20min**

  • Today's WOD 02/08

    PART I  - 5 rounds of the following complex (each round is done every other minute):

           Hang clean pull/ Hang clean high pull/ Hang power clean/ Front squat/ Hang squat clean

    PART II - AMRAP in 10 min of:
          1 hang squat clean (with bar from last round of complex) - 2 hand release push ups
          2 hang squat cleans - 4 hand release push ups

    * each round the cleans go up by 1 and the push ups by 2 until the end of the 10 minutes

    Core - 3x15 weighted ABMAT sit ups


  • Bring-A-Friend Day!

    Teams of 2 - AMRAP in 15 minutes of:

    Pacer: 200m row

    AMRAP:
    - 10  SDHP 53/35 KB
    - 15  Goblet Squats
    - 20  Box Jumps (or step ups) 24/20 inches

    While athlete 1 rows 200m, athlete 2 will start the AMRAP. When athlete 1 finishes the row, he/she will pick up where athlete 2 left.

  • Today's WOD 02/05

    Part I  - Sumo Deadlift 1 RM (15min)
    Compare to 3/26/15

    Part II  - 3 Rounds of:
    - 1min HSPU (Sub is strict DB presses)
    - 1min KB swings 72/53#
    - 1min WB shots

    Every rep Counts

  • Today's WOD 02/04

    5 rounds for time of:
    - 5 Power Clean 165/115#
    - 15 Pull ups
    - 50 Double Unders

    **20min cap**

    Compare to 8/25/15

    Core - 2x15 weighted hip extensions


  • Today's WOD 02/03

    Part I  - EMOM for 8 minutes of:
    Hang Power Snatch, Power Snatch, OHS, Squat Snatch

    Part II  - AMRAP in 10 minutes of:
    - 10 Thrusters (bar from EMOM)
    - 2 Rope Climbs

    Core - 3 Max Effort L holds from Pull up bar

  • Today's WOD 02/02

    "Elizabeth"

    21,15,& 9 rep rounds for time of:
    - Squat Cleans 135/95#
    - Ring Dips

    **18min cap**

    Compare to 12/2/13 (7/24/15 Power Cleans)

     

  • Today's WOD 02/01

    Part I - 5 rounds, every other minute, of the STO complex:

                4 Push Presses, 3 Push Jerks, 2 Split Jerks

    Part II - As many burpee-pull ups as you can in 7 minutes

    Core - 3x10 GHD Sit ups

  • Today's WOD 01/30

    For time:

    Buy in: 1000M row
    Then, 5 rounds of:
          - 20 KB swings 70/53#
          - 30 Air squats

    **20 min cap**


  • Today's WOD 01/29

    Part I - EMOM for 8min:

    3 Power Cleans, 3 Front Squats, 3 Push Jerks

    Part II  - AMRAP in 8 minutes:

            - 5 GTO (with bar from EMOM)
            - 30 Double unders

    Core - 2x15 SLOW back extensions

     

  • Today's WOD 01/28

    Part I  - Gymnastics complex - 5 rounds, every two minutes:
                  5 T2B, 4 Pull ups, 3 C2B, 2 BMU

    Part II  - 10 rounds for time of:
            - 7 ring dips
            - 14 Air squats

            **15min time cap**


  • Today's WOD 01/27

    For time:
    10 Burpees to Pull up bar - 10  cal row
    15 Burpees to Pull up bar - 15  cal row
    20 Burpees to Pull up bar - 20  cal row
    25 Burpees to Pull up bar - 25  cal row

     


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