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WOD ARCHIVE

  • 04/12/2013 WOD

    By admin | In WOD | on April 12, 2013

    Friday 04/12/2013 Gymnastics: 5×5 strict pull ups Do weighted if capable. Use bands as needed and or Ring rows Pull up every 2 minutes Strength: 15 minutes to find 1 rep max Front Squat WOD: Three Rounds for Time: 10 Power Snatch @ 60% 1RM 3 Rope Climbs 20 Mountain Climbers

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  • 04/11/2013 WOD

    By admin | In WOD | on April 11, 2013

    Thursday 04/11/2013 Goat Work: 12 Minute EMOM 0-2-4-6-8-10 do 3 HSPU or 15 second HS Hold 1-3-5-7-9-11 do 6 Pistols (alternate) WOD: Row 1000m 10 CTB Pull Ups 20 Thrusters, 95/65 50 Double Unders 35 Burpees Run 400m

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  • 04/10/2013 WOD

    By admin | In WOD | on April 10, 2013

    Wednesday 04/10/2013 Strength: Back Squat 5×3 @80% 1 RM Squat every 2 Minutes Oly: 7 minute EMOM 70% 1RM 1 Squat Clean 1 Hang Squat Clean 1 Jerk WOD: AMRAP 10 minutes Run 200M 15 KB Swing 70/55 10 Box Jumps 24/20

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  • 04/09/2013 WOD

    By admin | In WOD | on April 9, 2013

    Tuesday 04/09/2013 Skill Work: Double Unders WOD: Five Rounds for Time 10 OHS 115/75 15 T2B 20 Wallballs, 20/14 25 Sit Ups

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  • 04/08/2013 WOD

    By admin | In WOD | on April 8, 2013

    Monday 04/08/2013 Gymnastics: 5 x ME Strict Pull Ups Use bands as needed Pull up every 2 minutes Strength: 15 minutes to Establish 1 rep max Snatch WOD: “Diane” 21-15-9 Deadlift 225/155 HSPU

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