WODS
10/27/14 Monday
Performance A1. Walking DB Lunges; 6-8/leg x 4 sets; rest 20sec A2. Banded Good mornings @ 30×1; 8-10 x 4 sets, rest 2min B. In Teams of 2 complete 3 rounds total of: 3,000m Row or 4miles on AirDyne…
10/25/14 Saturday
Performance In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 1-arm DB Snatches (50/35) 200 Squats 100 Burpees 1200 Meter Run or Row *The…
10/24 Friday
Performance A. Clean Grip Deadlift pausing above the knees + Hang Squat Clean + Squat Clean *Build to heaviest complex B. Farmers Carry; 4 attempts at heaviest load possible for the length of the gym. *.50 x BW in each…
10/23/14 Thursday
Performance Run 800m @ 90% aerobic effort: + 3min rest/walk + 5mins amrap 90% effort: 10 cal row 4 PC and Jerk (135/95) (115/75) + 3min Rest/AD + 5mins amrap 90% effort 8 wall balls 20/14# 10′ 8 HR pushups…
10/22/14 Wednesday
Performance A. Build to a 1 RM Power Clean B. Box Squat; 4 reps x 8sets, rest 2-3min -Same weight all sets C. 21-15-9 reps for time: Power Clean, 135/95 Bar Facing Burpee Competition Wod will be posted…
10/21/14 Tuesday
Performance Skills Practice: Spend 10-15min practicing Handstands, wall walks, or handstand walks or wall runs + 3 rounds for time: 10 Double Dumbbell Push Press, 50/30 10 Box Jump, 30/24″ + For time: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders…
10/20/14 Monday
Performance A. OHS @ 3111; 3-4 reps x 3 sets, rest as needed B. EMOM for 5 min; Snatch Balance x 2 reps with light weights. *Possibly just the bar pending how new this movement is to you. You must…
10/18/14 Saturday
Performance In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Carry Alternating Reverse Lunges 10 Burpees *Each team will get three stations – one work, and two active “rest”.…
10/17/14 Friday
Performance A. Every 90sec for 7:30min (5 sets): High Hang Power Snatch + Above Knee Power Snatch + OHS *Barbell only…no added weight B. Every 90sec for 9min (6 sets): Hang Snatch x 1 rep, start light and build…
10/16/14 Thursday
Performance 5 sets @ 80-90% effort: Row 400m 12 box jump overs 24/20″ 12 pull-ups 12 GHD situps 15 wall balls 20/10# 10/9′ target -rest 4mins all sets same pace Competition wod will be posted at gym
10/15/14 Wednesday
Performance A. Front or Zercher Squat; 3 x 3 Take 3 warm-up sets building to something tough and perform all 3 sets of 3 with that weight. B. Dead Lift; Build to a tough 3 reps…not 3 rep max!…
10/14 14 Tuesday
Performance A. In 10min build to a tough 3 reps on Push Press B1. Strict Press; 4 rep x 3 sets, rest 15sec B2. Wall Walk; 5 reps, rest 15 sec B3. 2-KB Front Rack Walk x (3 lengths of…
10/13/14 Monday
Performance A. Front Squat; 5 reps x 5 sets, rest 2min *Same weight all sets B. Every 20sec for 10min: 1 Clean & Jerk (135/95) *Advanced do 1 rep every 10sec for 5min C. Row 1000m or AirDyne…
10/11/14 Saturday
Performance In teams of two, you and your partner will move through five stations trying to score as many reps as possible in the following movements: :60 sec of KBS 60sec of Rest :60 sec of Push-Ups 60sec of Rest…
10/10/14 Friday
Performance A. Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes. B. EMOM for 10 min; Back Squat x 1 rep *Same weight on…
10/9/14 Thursday
Performance Complete as many rounds as possible in 30min @ 80% effort: Row 1000 Meters 2 Rope Climbs 5 Strict HSPU’s 10 Ball Slams (50/40lbs) * Goal is to stay moving and keep all rounds within 30sec of each other.…
10/8/14 Wednesday
Performance A. Build to a heavy Push Jerk in 5 attempts *Warm up with the bar as much as you want but once you throw weight on the bar that counts as 1 attempt. B. Build to a heavy…
10/7/14 Tuesday
Performance A1. Single-Arm DB Row @ 1111; 8-10 reps x 3 sets, rest as needed A2. Side Plank leg Raise; 10/leg x 3 sets, rest as needed A3. Nose-to-Wall Handstand Hold; 30-45sec x 3 sets, rest as needed Notes: Accumulate…