WOD Blog

Tuesday 06.13.17

WOD “Hang Tough” AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Sit Ups Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Sit Ups… Read more »

Monday 06.12.17

Warm Up Coaches Choice or Strength: 2 Front Squat + 1 Split Jerk In 15 Minutes work up to a heavy set for the following complex. WOD “Front Nine” AMRAP… Read more »

Saturday 06.10.17

0830 Partner WOD “Tag Team” Teams of 2, AMRAP 20: 12/9 Calorie Bike 12/9 Calorie Row 12 Thrusters (65/45) *Partners complete full rounds, then switch. 0930 WOD “Strict Sandwich” 3 Rounds:… Read more »

Friday 06.09.17

Warm Up Coaches Choice or Strength: DeadLift 20 Minutes to complete: 3-3-3-3-3 *Work up in to a heavy but not maximal set of 3. WOD “Bad Mama Jama” 5 Rounds:… Read more »

Thursday 06.08.17

WOD “Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Good Mornings (45/35) 50 Wallballs (20/14#) 50 Burpees… Read more »

Wednesday 06.07.17

Warm Up: Coaches Choice Or Strength/Skill: Clean & Jerk 20 Minutes to work on the following percentages 1 @ 60% 1 @ 70% 1 @ 75% 1 @ 80% 1 @… Read more »

Tuesday 06.06.17

WOD “Grace” For Time: 30 Clean & Jerks (135/95#) No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do… Read more »

Monday 06.05.17

WOD OPEN – PERFORMANCE For time, wearing a weight vest: 1,200 Meter Run Then, 12 rounds of: 4 Strict Handstand Push-ups 8 Chest-to-bar Pull-ups 12 Air Squats FITNESS For Time 1,200 Meter… Read more »

Saturday 06.03.17

0830 Partner WOD “Partner Adderall” 0:00-12:00: 1 Mile Run Max Clean & Jerk (135/95) in remaining time 12:00-15:00: Rest 15:00-24:00: 800 Meter Run Max Power Snatch (115/80) in remaining time 24:00-27:00:… Read more »

Friday 06.02.17

Warm Up Coaches Choice or Strength: Clean and Jerk 60% x 2 – 65% x 2 – 70% x 2 – 75% x 2 – 75% x 2 *If you don’t… Read more »