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WODs

  • 09/13/2013 WOD

    By admin | In WOD | on September 13, 2013

    Friday 09/13/2013 Strength: 5X1 HBBS HAP ascending sets/no misses-HTLW HAP=Heavy as Possible HTLW=Heavier than last week WOD: “Benchmark” 1000 Meter Row for time Rest 5 minutes 4 Rounds for total time Run 400 Meters(All Out) With no rest go right into ME HSPU 2:00 minute rest from time of completion Score is total time and reps […]

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  • 09/12/2013 WOD

    By admin | In WOD | on September 11, 2013

    Thursday 09/12/2013 Skill Warm Up: EMOM x 8 Even- keg drill X 30 seconds Odd- 4 pistols/progressions 2 per leg WOD: 40 minute cap “”Crazy Karen”” 6 rounds 25 wall balls 20/14 30 sit-ups 40 double unders run 400 m rest 60 seconds 80% intensity Try to pace and pick a weight on the wall […]

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  • 09/11/2013 WOD

    By admin | In WOD | on September 11, 2013

    Wednesday 09/11/2013 WOD: In Remembrance of the lives lost September 11th 2001 “Never Forget” 45 minute cap: 2001m Row THEN:For each of the following 9 movements complete 11 reps: Box Jumps (30/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings (70/55) Toes to Bar Deadlifts (175/120) Push […]

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  • 09/10/2013 WOD

    By admin | In WOD | on September 10, 2013

    Tuesday 09/10/2013 Warm Up: 8 Min EMOM Even = Couch Stretch Odd = 20 Dubs WOD: 25 min AMRAP Buy in 100 mountain climbers then… AMRAP: 1 Rope Climb 2 Deadlifts 225/155 4 Pistols (alt) 8 KB swings 70/55 Run 200 Meters Work on pacing @ 80% intensity and no rest on movements.

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  • 09/09/2013 Wod

    By admin | In WOD | on September 8, 2013

    Monday 09/09/2013 Gymnastics: 5X5 Pullups H.A.P every 90 sec Olympic: 15 minutes to find 1rm in complex- 1 clean + 2 F.Squats + 1 Jerk work up to heavy for day Then 5 minutes 3 x 1 @ 90% of above WOD: 6- Amraps of 90 seconds: Row 100 Meters 10 burpees ME Wall Balls […]

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  • 09/06/2013 WOD

    By admin | In WOD | on September 6, 2013

    Friday 09/06/2013 Skill: EMOM X 12 MINUTES EVEN- 3 reps Squat Therapy ODD-20 double unders Strength: 5X3 HBBS H.A.P ascending sets/no misses-HTLW WOD: 1 mile run- Benchmark Should be @ 95-100% intensity Followed by: Tabata Situps  

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  • 09/05/2013 WOD

    By admin | In WOD | on September 4, 2013

    Thursday 09/05/2013 Skill: EMOM x 8 Even- keg drill X 20 seconds per partner(have partner load with kettle bell) Odd- 4 pistols/progressions 2 per leg WOD: 10 down to 1 135/95 power clean. Complete 10 Box jumps 24/20 in between every round Wod should be in the 80% intensity zone and focus should be on sustaining […]

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