Archive for the ‘WOD’ Category

4.18.18

SWOD: death by backsquats: 2 reps each min for 10 min *start @ bodywight  WOD: "Cindy"  20 min amrap 5 pull ups  10 push ups (plates) 15 air squats  or "Mary" 20 min amrap 5 hspu 10 pistols (alt) 15 pull ups  COOL DOWN: 15-30 cal Airdyne  

4.17.2018

SWOD: 12 min EMOM  odd: 2 Squat Snatches ~85% even: 200/150 m row WOD: 5x For Time: 200 m Sprint 5 Squat Snatch 115/75 10 Overhead Squats 115/75 1 min rest Cool Down: 50 Sit Ups

4.16.18

Warm up: 3x 7 Good Mornings, 10 yd Inch worm  SWOD: 7 min Emom – 4 Deadlifts (70%) WOD: Happy Birthday Neil! For Time: 50 Double Unders 40 Deadlifts 135/95 30 Burpee Box Jumps 24/20 20 Power Cleans 135/95 10 Front Rack Lunge Steps 135/95 Row 500m 10 Front Rack Lunge Steps 135/95 20 Power Cleans 135/95 […]

4.16.18

Warm up: 3x 7 Good Mornings, 10 yd Inch worm  SWOD: 7 min Emom – 4 Deadlifts (70%) WOD: Happy Birthday Neil! For Time: 50 Double Unders 40 Deadlifts 135/95 30 Burpee Box Jumps 24/20 20 Power Cleans 135/95 10 Front Rack Lunge Steps 135/95 Row 500m 10 Front Rack Lunge Steps 135/95 20 Power Cleans 135/95 […]

4.13.18

warm up: 4x each tabata: air squat, mt. climber, split jump wod: "Badger" 3x for time  30 squat clean  30 pull ups  800m run    cool down 30-40 cal airdyne 

4.12.18

Warm up: Row 100, 200, 300, 400, 500m each w/ partner switching after every set (3000m total) WOD: 14 min AMRAP 3  1Muscle up + 2 Ring Dips 9 Power Snatch 115/75 50 Double Unders Cool Down: 3 Rounds 10 Good Mornings 20 Speed Skaters

4.11.18

Warm up: 9 min EMOM: Pistol work, A.D, strict pull ups  WOD: 0,5,10&15 (4 rounds)  40 sit ups  30 wall balls  20 box jumps  10 t2b MAX manmakers    cool down: stretch 

4.10.18

SWOD: 10 min EMOM 3 Overhead Squats (off the rack)65-75% WOD: "Jackie" Row 1K 50 Thrusters 45/35 30 Pull Ups  *10 burpee penalty for dropped barbell cool down: Tabata Egg Holds

4.9.18

Warm Up: Running Drills Run 200m, 400m, 200m w/ 1 min rest between each WOD: 21-15-9-6-3 SHSPU Front Squat 195/125 Bar Facing Burpee 20 Min Cap Cool Down: 3x 45sec Plank

4.9.18

Warm Up: Running Drills Run 200m, 400m, 200m w/ 1 min rest between each WOD: 21-15-9-6-3 SHSPU Front Squat 195/125 Bar Facing Burpee 20 Min Cap Cool Down: 3x 45sec Plank