Archive for the ‘WOD’ Category

2.21.20

Warm up: Rowling WOD: "Daniel" 50 Pull ups Run 400m 21 Thrusters 95/65 Run 800m 21 Thrusters 95/65 Run 400m 50 Pull ups Cool Down: Stretch

2.20.20

Warm Up: 3 x 10 Pass Through 10 yard Crab Walk WOD: 24 min EMOM 1. 3 Power Snatch AHAD 2. Max Sit Ups 3. 7/7 Single Arm DB Push Press 50/35 4. Max Step Ups 20"/15" 50/35  

2.19.20

Warm up: 3 Rounds 3 Strict Pull ups, 10yd death walk, 10 good mornings WOD: 6 Rounds for Time:  3 Bar Muscle ups 5 Burpee Box Jumps 24/20 12 Deadlifts 225/155 5 Burpee Box Jumps 24/20 THen…. 2 min rest, then, 8 min EMOM 5 Back Squats Cool Down: 3 Rounds: 30 Russian Twists, 30 […]

2.18.20

Warm Up: 4 x 20 yard Ladders WOD: For Total Reps 30 On/ 30 Off x 5 Each 1. Double Unders 2. Thruster 75/55 3. Toes to Bar 4. OH Squat  5. Row (cal)

2.17.20

SWOD: 9 min EMOM – 5 Squat Cleans WOD: 16 min AMRAP 400m Run 30 Speed Skaters 20 Push ups 10 Cleans 135/95 COOL DOWN: 5x45sec plank, 15 sec rest

2.14.20

Warm Up: 8 min Rowling WOD: 4 Rounds For Time 30 Partner Wall Ball 15 Synchro Toes to Bar 30 Burpees over partner Cool Down: 3 Sets 20 Partner Ball Pass Plank 20 Partner Ball Toss Sit Up

2.14.20

Warm Up: 8 min Rowling WOD: 4 Rounds For Time 30 Partner Wall Ball 15 Synchro Toes to Bar 30 Burpees over partner Cool Down: 3 Sets 20 Partner Ball Pass Plank 20 Partner Ball Toss Sit Up

2.12.20

Warm Up: WOD: 24 min EMOM 1. 3 Power Clean and Jerk AHAD 2. 1-10 SHSPU 3. 12-16 Reverse Lunge Step 115/75 4. 3-15 Ring Dips  Warm Up: 3 Rounds 10 Strict Toes 2 Bar 10/10 Side Plank Reach Throughs

2.11.20

SWOD: 9 min EMOM -3 Power Snatches WOD: For Time: 64 Sit ups Run 200m 64 Sit ups 54 Air Squats Run 200m 64 Sit ups 54 Air Squats 11 C2B Pull Ups Run 200m 64 Sit ups 54 Air Squats 11 C2B Pull Ups 2 Snatches (3/4 Body Weight)

6.15.18

"Carse" For Time:  21-18-15-12-9-6-3 Squat Clean 95/65 Double Under Deadlift 185/135 Box Jump 24/20 *Begin each round with a 50m Bear Crawl 30 min Cap