WOD Blog

Saturday 05.20.17

-0830 Partner WOD- In Teams of Three: 300-ft. dumbbell overhead walking lunge 300 double-unders 150 wall-ball shots 15-ft. rope climb, 9 ascents 150 wall-ball shots 300 double-unders 300-ft. dumbbell overhead walking… Read more »

Thursday 05.18.17

Warm Up: Coaches Choice Or Strength 20 Minutes to work up in weight for the following sets 5-5-3-3-3-1-1-1 Front Squat OPEN – PERFORMANCE – FITNESS 2017 Regional Event 2 (Modified) 21-15-9 reps… Read more »

Wednesday 05.17.17

OPEN “Open Water” AMRAP 13: 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU PERFORMANCE 55 DB Push Press (35/25) FITNESS 55 Thrusters (75/55) 55 Jumping Pull-ups 55 DB… Read more »

Tuesday 05.16.17

OPEN – PERFORMANCE “Power Wheels” AMRAP 3: 24 Air Squats 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 16 Air Squats 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 8… Read more »

Monday 05.15.17

OPEN – PERFORMANCE “Clean Slate” 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run FITNESS Power Cleans (115/80) Post your scores to the Whiteboard.

Saturday 05.13.17

-0830 Team WOD- “Cerberus” Teams of 3: 3 Rounds: 75 Squat Cleans 300m Team Sandbag Run (50/35#) Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 -0930… Read more »

Friday 05.12.17

Warm Up Coaches Choice Or Skill: 5 Sets of 3 Snatch Pulls + 2 Snatch High Pulls + 1 Snatch * Using a light load building in weight, but stay… Read more »

Thursday 05.11.17

OPEN – PERFORMANCE – FITNESS “Jerry” 1 Mile Run 2,000 Row 1 Mile Run Post your scores to the Whiteboard.

Wednesday 05.10.17

OPEN – PERFORMANCE – FITNESS “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang… Read more »

Tuesday 05.09.17

OPEN – PERFORMANCE “Lead Foot” AMRAP 4: 27 Sit-ups 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Sit-ups 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Sit-ups… Read more »