Archive for the ‘WOD’ Category

9.18.18

SWOD: 10 min EMOM odd: 7 deadlifts  even: Run to the end of building WOD: 7 rounds for Time (20 min cap) 1 DB complex 4 deadlifts  4 hang power cleans  4 squats  4 S2OH 3 bar muscle ups  5 burpee box jumps  Cool Down: 50 sit ups   

9.17.18

Warm Up: Arm Circ, Shoulder Prep SWOD: EMOM 8 min- 2 Split Jerk off rack WOD: 16 min AMRAP 5 Power Clean 185/135 25 Wall Ball 50 Double Unders scale to 100 Singles Cool Down: 10-30 Strict Toes to Bar 

9.14.18

Warm up: Rowling (8 min) WOD: 24 min Amrap 20yd Overhead walking Lunge 20/15kg plate 15 L-Pull ups 20yd Overhead walking Lunge 20/15kg plate 20 Front Squats 155/105 20yd Overhead walking Lunge 20/15kg plate 20 Ring Dips 20yd Overhead walking Lunge 20/15kg plate 20/15 Calorie Row Cool Down: Stretch    

9.13.18

swod: 10min emom 5 backsquats @~75% wod:  For time  run 400m 2 Rounds 15 c2b > jumping pull ups  30 wall balls 20/14 run 400m 2 Rounds 15 dead lifts 225/155 30 box jumps 24/20  run 400m (20 min cap)   cool down: 3 Sets 15 v-ups  30 sit ups 

9.12.28

SWOD: 9 min EMOM Squat Snatch 3,3,3,2,2,2,1,1,1 16 min Amrap 3 Rope Climbs 30 Single Arm Thrusters 50/35 15 each side 15 HSPU 30 Single Arm Overhead Squats50/35 15 each side Cool Down 5x 45 sec Plankn, 15 sec rest

9.11.18

warm up: 5 min amrap 100singles, 50 doubles, 25triples  wod: for time  100 deadlifts 145/115 100 powercleans 95/65 100 ground to overhead 65/45 43 burpees  cool down: stretch  

9.10.18

Happy Birthday Rafaela WOD: 5 Rounds at each movement for total reps (30 sec on/30 sec off) Front Squat Hand Release Push up Weighted Step up Toes to Bar Push Press Cool Down: 52 Sit ups 52 sec Plank  52 Flutter Kicks

9.10.18

Happy Birthday Rafaela WOD: 5 Rounds at each movement for total reps (30 sec on/30 sec off) Front Squat Hand Release Push up Weighted Step up Toes to Bar Push Press Cool Down: 52 Sit ups 52 sec Plank  52 Flutter Kicks

9.7.18

Warm up: Ladders 4x 20yds 27 Min Amrap 40 Double Unders 30 KB Swings 24/16 20 Box Jumps 24/20 7 Squat Cleans 205/145 Cool Down: 3x 25 Sit ups, 25 Russian Twists

9.6.18

swod: 8 min emom 5 deadlifts @ 65-75%  wod: 10-9-8-7-6-5-4-3-2-1 ( 20 min cap)  power snatch 95/65 toes 2 bar  1 min rest  10-9-8-7-6-5-4-3-2-1 push press 95/65 pull ups