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WODs

  • 09/20/2013 WOD

    By admin | In WOD | on September 20, 2013

    Friday 09/20/2013 Warm Up: EMOM X 12 MINUTES EVEN- 3 reps Squat Therapy ODD-20 double unders Strength: 8×2 HBBS @75% Lift every 90 seconds WOD: “Diane” 21-15-9 Deadlift 225/155 HSPU Must scale to <5 minutes

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  • 09/19/2013 WOD

    By admin | In WOD | on September 19, 2013

    Thursday 09/19/2013 Strength: 3 x 20 Meter yolk carries. Heavy but constant WOD: 200 Meter med ball run 20/14 50 Sit-ups 25 Pullups 200 Meter med ball run 40 Sit-ups 20 Pullups 200 Meter med ball run 30 Sit-ups 15 Pullups 200 Meter med ball run 20 Sit-ups 10 Pullups 200 Meter med ball run 10 Sit-ups 5 Pullups […]

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  • 09/18/2013 WOD

    By admin | In WOD | on September 17, 2013

    Wednesday 09/18/2013 Warm up: 6 minutes Even- 30 sec squat hold Odd- 7 superman/banana Strength: 15 minutes to find 1rm Snatch 3 x 1 @ 85% of above WOD: 20 min Cap Nancy 5 rounds 400m run 15 overhead squats (95/65) Scale as needed to finish 5 rounds under cap

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  • 09/17/2013 WOD

    By admin | In WOD | on September 17, 2013

    Tuesday 09/17/2013 Warm Up: EMOM X 8 MINUTES EVEN- 20 SEC PER SIDE COUCH STRETCH ODD-20 SEC H.STAND HOLD Skill: Rope Climbs WOD: AMRAP 15 1 Rope Climb 10 KB Swings 70/55 1 Rope Climb 10 HR Pushups  

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  • 09/16/2013 WOD

    By admin | In WOD | on September 15, 2013

    Monday 09/16/2013 Skill Warm Up: EMOM X 8 MINUTES EVEN- 3 reps Squat Therapy ODD-20 double unders Strength: 15 minutes to find 1rm Clean and Jerk Followed by: 3 x 1 @ 85% of above WOD: 25 min cap 21-15-9 Burpees/Slam Balls20/14 Row 300 15-12-9 Burpees /Slam Balls Row 400 12-9-6 Burpees/Slam Balls Row 500

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  • 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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