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WOD ARCHIVE

  • 07/23-26/2013 WOD

    By admin | In WOD | on July 23, 2013

    Tuesday 23rd  thru Friday 26th Since  I will be in California the rest of the week I have chosen to post the rest of the weeks WODS all in one post. Enjoy Tuesday BMB Station #1 Take 12 Minutes to find 1RM Ground-to-Overhead Stack plates neatly before 12 minutes expires Rest 3 Minutes BMB Station […]

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  • 07/22/2013 WOD

    By admin | In WOD | on July 22, 2013

    Monday 07/22/2013 Olympic: EMOM 7 Minutes @ 80% 1 Clean 1 Jerk Strength: EMOM 4 Minutes @ 80% 2 Back Squat WOD: Death by Kettlebell, 70/55 First minute, 1 KB Swing Second minute, 2 KB Swings Continue until you cannot complete the required number of KB Swings in that minute  

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  • 07/19/2013 WOD

    By admin | In WOD | on July 19, 2013

    Friday 07/19/2013 Olympic: EMOM 8 Minutes @ 70% 1RM Snatch 1 Snatch 1 Hang Snatch 1 Overhead Squat Strength: 4 x 4 Back Squat @ 70% 1RM.. Rest 90 seconds. WOD: AMRAP 14 Minutes 1 Rope Climb, 15 feet 5 Box Jumps, 30/24 10 KB Swings, 70/55 15 Double Unders  

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  • 07/18/2013 WOD

    By admin | In WOD | on July 17, 2013

    Thursday 07/18/2013 Gymnastics: 5 x 5 Pull Ups WOD: AMRAP 7 Minutes 5 Bar Muscle Ups Run 200m 5 ManMakers, 35/20 Rest 4 Minutes For Time: 65 Power Cleans 135/95 At the top of every minute, do 3 Burpees WOD starts with 3 burpees. Scale appropriately! This should not be more than an 8-10 minute […]

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  • 07/17/2013 WOD

    By admin | In WOD | on July 17, 2013

    Wednesday 07/17/2013 Strength: Take 20 minutes to establish a new 1RM Deadlift. WOD: “Helen” Three Rounds for Time: Run 400m 21 KB Swings, 55/35 12 Pull Ups  

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  • 07/16/2013 WOD

    By admin | In WOD | on July 16, 2013

    Tuesday 07/16/2013 Gymnastics: 5 x ME Pull Ups WOD: AMRAP 10 Minutes 5 Shoulder-to-Overhead, 115/75 10 Deadlift, 115/75 15 Box Jumps, 24/20 Rest 4 Minutes AMRAP 7 Minutes 10 Wallballs, 20/14 5 HSPU

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  • 07/15/2013 WOD

    By admin | In WOD | on July 14, 2013

    Monday 07/15/2013 Olympic: EMOM 8 Minutes @ 70% 1RM Clean & Jerk 1 Clean 1 Hang Clean 2 Jerks Strength: 4 x 4 Bench Press Escalating weight as needed to make 4 reps difficult. Rest 90 seconds. WOD:(15 min cap) 50-30-10 Double Unders HR Push Ups Walking Lunges  

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