Archives

WOD 8/31/17

A) 6 Sets  Romanian Deadlift x 3 KB Bent over Row x 3/3  B) 3 Rounds of  Max Effort Burpees x 1 minute  Max Effort KB Sumo DL HP x 1 minute (24/16) Max Effort Goblet Squats x 1 minute (24/16) Max Effort Calorie Row x 1 minute  Rest 1 minute  *score is total reps

WOD 8/30/17

A) Every 90 seconds for 10 rounds: Shoot Throughs x 5 Hand Stand Walk x 12-16 feet  *scale: handstand shoulder taps x 12  B) EMOM18 4 Pull-ups  7 Box Jumps (24/20) 10 Abmat Sit-ups  *if you cannot complete a round, you lose that round and mandatory rest on the following minute. Score is total rounds/minutes […]

WOD 8/29/17

A) Every 90 seconds for 4 rounds  Snatch Balance x 3 * Rest 90 seconds (lower barbells to the floor)  Every 90 seconds for 5 Rounds  Squat Snatch x 2  B) 3 Rounds  AMRAP3  30 Double Unders  3 Overhead Squat (135/95) *rest 2 minutes 

WOD 8/28/17

A) 6 Sets: Strict Press x 3 @ 70% of 1RM B) 5 Rounds for time: 10 Thrusters (95/65) 10 Hand release push-ups 100 meter Run

WOD 8/26/17

3 Rounds for time: 40 Double Unders  10 Burpee + Muscle Up 40 Cal Row  10 Squat Snatches (95/65) 40 Abmat Sit-ups  Rest 3 minutes 

WOD 8/25/17

A) EMOM8 Back Squat x 2 *Rest 2 minutes  E2MOM for 4 minutes Back Squat x 1 B) AMRAP10 Hang Clean x 3 (165/105) Wall Balls x 13 (20/14)

WOD 8/24/17

A) 5 Sets  Bench Press x 3 Followed by… 1 Set for max reps @ 75% of 3 reps max  B) EMOM20 1.   Box Jumps x 10 (24/20) USA Kettle-bell Swings x Max Effort (24/16) 2. Rest  *Score is total number of KBS in all 10 rounds

WOD 8/23/17

For time: 21-15-9 Reps  Calorie Row Ring Dips  *rest 5 minutes  21-15-9 Reps Wall Ball Shots (24/16) Toes to Bar  *rest 5 minutes  4 Rounds: 5 Strict HSPU  100 meter Farmers carry (24/16)

WOD 8/22/17

A) EMOM12 1. Weighted Pull-up x 3 2. Wall Walk x 2-3  B) For time: 21 Deadlifts (155/115) 21 Pull-ups  200 meter Run  15 Deadlifts  15 Pull-ups  200 meter Run  9 Deadlifts  9 Pull-ups  200 meter Run 

WOD 8/21/17

A) Every 90 seconds for 10 rounds: Prowler Push x 50 feet AHAP  Straight arm Plank to Forearm Plank x 20 B) 4 Rounds for time: Burpees over Barbell x 10  Overhead Alternating Lunges x 20 (75/55) Double Unders x 40