WODS

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* or (400m Row + 800m AB)** 100 Barbell Thrusters (45 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run…

A. Every 2 minutes, for 16 minutes (8 sets): 2-Position Snatch (High hang, followed by hang from mid-thigh) *Build over the course of the 10 sets. **Beginners perform a Power Snatch from both positions and go Every 90sec x 10…

*One heat may start on Part “A” and the other on Part “B” A. Every 90sec, for 12min (4 sets each): Station 1: Barbell Hip Thrusts @21X1 x 10 reps Station 2: DB Rows @2111 x 8-10/side   B. Every…

A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 3 reps *Set 5 – 80% x 3 reps *Set 6 –…

A. Unsupported Seated Strict Press; 4-5 reps x 5 sets, rest as needed (goal is to press 4-5% more than you used on January 24, 2017)   B. Complete as many rounds and reps as possible in 12 minutes of:…

A1. Bulgarian Split Squats; 8/leg x 3 sets, rest 45sec after each leg A2. Dumbbell Bench Press (1sec pause at top); 8-10 reps x 3 sets, rest 45sec A3. Reverse Snow Angels; 20 reps (slow & controlled) x 3 sets,…

  Five sets for max reps of: All on a continuous clock…. 60 seconds of Rowing or Assault Bike (for calories) 60 seconds of Burpee step up 60 seconds of DB Ball Ground to over shoulder Rest 60 seconds *Tackle this…

  A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every 60 seconds, for 4 minutes…

A1. Turkish Get-Ups; 6 reps (3 each arm) x 3 sets, rest 45sec A2. Sandbag Squats @32X1; 12 reps x 3 sets, rest 45sec A3. Side Plank; 45sec/side x 3 sets, rest 45sec   B. For time: Row 1000 Meters…

We have TWO Calibrated Teams competing this Saturday at the NewCov Barbell Blitz. Heats will be running all day from 8am-3:30pm, so feel free to stop by and cheer them on! Intermediate Team: ManBearPig   WOD1 – 8:00am WOD2 –…

A1. Unsupported Seated Strict Press (BB or Db’s); 5-6 reps x 4 sets, rest 60sec A2. Ring Row @2111; 8-10 reps x 4 sets, rest 60sec   B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1…

A1. Back Squat w/ pause at bottom; 3-4 reps x 4 sets, rest 60 A2. Dumbbell Bench Press w/ pause at bottom; 6-8 reps x 4 sets, rest 60sec   B. Three sets for max reps against a 3-minute running…

  “Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run/Row 400/Bike 20/15cals 30 Box Jumps (24″/20″) 30 Wall Balls (20/14 lbs) *Team members will alternate tasks, with only…

A. Every 2min, for 12 minutes (6 sets): 3-Position Snatch (high hang, above knee, then 2″ below the knee) *Build over the course of the six sets. **Beginners go Every 90sec (8sets) at lighter loads   Choose an option below:…

Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters or AB 20/15cals 12 Burpees 12 Toes to Bar 12 Strict Handstand Push-Ups (Optional for advanced) * Goal is to keep the rounds under…

  A. Every 90sec, for 15 minutes (10 sets): Power Clean Cluster x 1.1.1 (rest 10 seconds between singles) *Build over the course of the 10 sets, the last three sets should be extremely challenging.   B. Two sets for…

A. Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep *Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, + Rest 2min and on the 10min mark, perform, + Every 2…

A1. Back Squat @31X1; 3-4 reps x 3 sets, rest 90sec A2. Nose-to-Wall Handstand Hold; 60 seconds x 3 sets, rest 90sec *Take 2-3 warm up sets on Back squat so that all 3 sets above are working sets.  …