WODS
1/20/15 Tuesday
Performance A. On A continuous clock… Every two minutes, (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @…
1/19/15 Monday
Performance A. Every two minutes, for 12 minutes (6 sets of): Snatch Balance x 1 rep *Build as you go to something tough B. AMRAP in 10 minutes of: 5 Shoulder to Overhead (115/75 lbs) 10 Box Jumps (24/20″)…
1/17/15 Saturday
Performance In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter…
1/16/15 Friday
Performance A. OHS @ 32×1; 5 reps x 5 sets, rest 2min *perfect reps B. EMOM for 10min (10sets): Even: 5 Overhead Squats – from floor, 85/55 Odd: 30 Double unders C. 3 rounds for time: 15 Dead…
1/15/15 Thursday
Performance Tabata row Rest 1 minute Tabata squat w/ mini band Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up *The Tabata interval is 20 seconds of work followed by 10 seconds of…
1/14/15 Wednesday
Performance A. Snatch-grip “Second pull” drill; EMOM x 8min (8 sets) – Keep weight under 65% of 1RM *Slowly pull the bar from the knees (shoulders over the bar) to the high hang (torso vertical), return to the above the…
1/13/15 Tuesday
Performance A. EMOM for 10min (10sets): Even: Snatch Balance + 2 OHS Odd: 25 Double unders B. In Teams of two, 5 Rounds each of: 5 HSPU or L-Seated DB Press or 3 Eccentric HSPU 5 Power Clean, (115/75)…
1/12/15 Monday
Performance A. Front Squat; 5 reps x 3 sets *Build to a tough 5reps then use that weight for all sets B. Three rnds for time of: 20 Burpee Pull ups 20 Front Squats – from the floor, 115/85…
1/10/15 Saturday
Performance Teams of two Movement-A is that station’s team goal and both athletes will work towards achieving this goal At the count of 3,2,1 GO…Both athletes will start at station #1. Athlete #1 will perform movement-A as the other athlete…
1/9/15 Friday
Performance A. AMRAP in 12min of: 15 Snatches, 75/55 15 Box Jumps, 24/20 15 Snatches, 95/65 15 Box Jumps, 24/20 15 Snatches, 115/80 15 Box Jumps, 24/20 15 Snatches, 135/95 15 Box Jumps, 24/20 AMRAP Snatches, 155/105 in remaining time…
1/8/14 Thursday
Performance 4 minutes of work @ 85-90% effort: 7 Wall Balls 25 Double Unders –4 min recovery 4 min @ 85-90%: 5/arm KB or DB Snatch 10 Walking Lunges –4 min recovery 4 min @ 85-90%: 10 Burpees – no…
1/7/15 Wednesday
Performance A. EMOM for 16 mins (4 sets): 1st – 3 tough strict hspu – adjust depth as needed 2nd – 3 tough weighted Pull-Ups 3rd – 20 Unbroken “Perfect” Close-Grip Push-Ups 4th – 6 tough BB row B.…
1/6/15 Tuesday
Performance *BB ONLY for below…no added weight A. Overhead Squats @ 3311; 4-5 reps x 5 sets, rest 60sec B. Snatch Balance; 3reps x 5 sets, rest 60sec + C. 3 rounds for time: 15 Thrusters, 95/65 15 TTB +…
1/5/14 Monday
Performance Warm-Up -4×0:20sec Seated Pike Stretch -3 Attempts at Max Effort L-Sit on Parallettes *If your max effort sets are not at least :20sec, accumulate 1:30 in total time. -3×40sec 30 Degree Handstand Hold A. Snatch wave load ;…
1/3/15 Saturday
Performance A. Box Shoulder Stretch; 4 x :20sec hold B. Hollow hold holding PVC; 2 x 1min holds C. Superman Hold Holding PVC; 2 x 1min hold D. Nose-to-Wall HS Hold; 2 x 1min + In Teams of 2 (1 athlete…
1/2/15 Friday
Performance A. EMOM for 12 sets; Even – 5 TTB + 5 Jerks (95/65)…Pick weight up from floor Odd – 5 burpees + 5 Unbroken Deadlifts (185/115) + 6 Rounds for time: 16/24 Air Squats 16/24 Pushups 16/24 Walking-Lunges 400…
1/1/15 HAPPY NEW YEAR!
Performance *This workout can be accomplished by a 4-person team or cut in half and done in a 2-person team As a team, accumulate: 2000-Meter Row 100 Pull Ups 200 Burpees 300 OH Walking Lunges (45/25) 200 Toes-to-bar 100 Double…
12/31/14 Wednesday
Performance A. Snatch Balance; 3 reps x 5 sets B. Hang Power Snatch + OHS; 1 rep x 5 sets C. Hang Power Clean + Front Squat + Push Press; 3 reps x 5 sets + 10 sets @ high…