WODS
5/9/15 Saturday
Performance In Teams of 3 complete 5 mins each of: 1. Max reps of 15′ Rope Climbs *Scaled – sit to stand hand over hand rope climb -Rest 1min 2. Dog Sled Push for total meters (45lbs/empty sled) *Set cones…
5/8/15 Friday
Performance A. Three sets, not for time, of: Handstand Hold x 30sec Side plank leg Raises x 10/leg Hang to Inverted on Rings x 2-4 reps *Goal is to control the movement on both the ascent and descent, and keep…
5/7/15 Thursday
Performance A. Every four minutes, for 16 minutes (4 sets): 1st min – 1-2 Weighted Pull-Ups 2nd min – 30 Seconds of Strict Pull-Ups for Max Reps 3rd min – 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) 4th…
5/6/15 Wednesday
Performance A. Pause Bench Press; 5reps x 5 sets @ 80% of last weeks tough 3reps, rest 90-2min B. Rolling DB Ext on Floor; 10reps x 4 sets, rest 60sec C. Every 4 minutes, for 24 minutes (6 sets), for…
5/5/15 Tuesday
Performance A. EMOM, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+% …
5/4/15 Monday
Performance A. Every 90 seconds, for 12 minutes (8 sets): Paused Front Squat @ 22×1; 1 rep *Goal is to complete all 8 sets at last week’s heaviest weight B. Bulgarian Split Squat @ 30×1; 8 reps x 3…
5/2/15 Saturday
Performance A. 10min of Dynamic Warm-up + 10min of Ladder agility drills B. In teams of 2 complete as many rounds as possible in 15min: 50 yd Over Shoulder Med Ball Throw 20/14 20 1-arm Snatch 50/35# 50 yd…
5/1/15 Friday
Performance A. Every two minutes, for 8 minutes (4 sets): 30 seconds of Deadlift (155/95) *Load should be somewhere around the 12-13 rep range on first attempt B1. Seated Strict Dumbbell Press @ 2111; 10 reps x 3 sets, rest…
4/30/15 Thursday
Performance In teams of three, complete five rounds each, for max reps, of: Station A: 100-Meter Farmer’s Carry (105/65 – each hand) Station B: Push-Ups Station C: Wall Balls *Only one partner may occupy each station; partners rotate as a…
4/29/15 Wednesday
Performance A. Pause Bench Press; Take 10min and work to a tough 3 reps with a 1sec pause on chest B. Rolling DB Ext on Floor; 10reps x 3 sets, rest 60sec *Find a weight that you could do 12…
4/28/15 Tuesday
Performance A. Two sets of: 60sec of Muscle-Ups -Rest 60 seconds 60sec of Alternating Pistols -Rest 60 seconds 60sec of Strict Handstand Push-Ups (or L-Seated DB Press) -Rest 60 seconds 60sec of Strict Supinated Pull-Ups -Rest 60 seconds 60sec of…
4/27/15 Monday
Performance A. EMOM, for 12 minutes: Front Squat @22×1 x 1 rep *Start at around 60% of your 1-RM Front Squat and build every minute to today’s heaviest single…but stay strict about the 2-second pause at the bottom! B. EMOM,…
4/25/15 Saturday
Performance Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (95/65 lbs) 20 Kettlebell Swings (24/16 kg) + When the clock reaches 10:00 complete the following… + Complete as many reps as…
4/24/15 Friday
Performance A. EMOM, for 20 minutes: 2 burpee pullups 4 Deadlifts (185/135 lbs) 6 pushups Intermediate EMOM, for 20 minutes: 1 burpee pullups 3 Deadlifts (185/135 lbs) 5 pushups B1. Single-Arm DB Row @2111; 8-10 reps x 3…
4/23/15 Thursday
Performance A. Tall Jerks; 3 reps x 4 sets, rest 60sec B. Split Jerk; 1 reps EMOM x 10min *Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize…
4/22/15 Wednesday
Performance A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps *Goal is to establish today’s 5-RM. B. Db bench press; build to a 20rep max in 4 attempts + AMRAP in 20 minutes of: 6 Strict…
4/21/15 Tuesday
Performance A. Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch *Build over the course of the 10 sets to something heavy for today. B1. Hollow Rocks; 30 reps or 1min hold…
4/20/15 Monday
Performance A. Below Parallel Box Wide Stance Squat; 10-8-6-5-5-5, rest 90-120sec b/w sets B. Every 2 minutes, for 10 minutes (5 sets): 10-12 DB or KB Walking Lunges per leg *Go as heavy as possible but must use same weight…