WODS
10/6/14 Monday
Performance A. Every 2min for 6min (3 sets): 200m Sprint + Every 3min for 9min (3 sets): 300m Row B. 5-4-3-2-1 reps of: Deadlifts (1.5 Bodyweight) Bench Press (Bodyweight) C2B Pull-ups (Muscle Ups for advanced) Competition Wod will…
10/4/14 Saturday
Performance After a few requests this week for team wods I’ve decided it would be a nice change of pace. Here ya go. Two different workouts today… In teams of two: Workout #1 AMRAP in 8min: 5 KBS (53#/35#) 7…
10/3/14 Friday
Performance A. Box Squats; 2 reps x 8 sets, rest 60 *Focus is on starting strength and heel drive… not load *50-60% 1rm at most. B. Halting Snatch Grip Deadlift + Below knee Power Snatch *Take 10min to build…
10/2/14 Thursday
Performance 5 minutes of work @ 75% effort: Row 250m 5 Dips 6 burpees Single arm Suit Case Carry (2 lengths of gym @ moderate load – alternate arms each way) + 3 min Rest/Walk + 5 minutes of work…
10/1/14 Wednesday
Performance A. Front Squat; 10-8-6-4-2 *Build as you go B. For time: 45 Wall Balls 80 Double unders 35 Wall Balls 60 Double Unders 25 Wall Balls 40 Double Unders 15 Wall Balls 20 Double Unders 5 Wall Balls…
9/30/14 Tuesday
Performance A. Death by Power Clean, 115/75 Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.…
9/29/14 Monday
Performance A. Turkish Get-Ups; 20/arm not for time. *You choose weight B. For Time: 30 Pull-Ups (C2B for advanced) 400m Row 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) .5 mile AirDyne 30 Chest-to-Bar Pull-Ups Extra…
9/27/14 Saturday
Performance “Fight Gone Bad” 3 rounds for max reps of: 1 min Wall Balls, 20/14 1 min Sumo Deadlift Highpull, 75/55 1 min BJ, 20″ – step down 1 min Push Press, 75/55 1 min Row for Cals 1 min…
9/26/14 Friday
Performance A. EMOM for 9min: Clean & Jerk Min 1: 3 reps at 115/75 or 50# under PR Min 2: 2 reps at 125/85 or 40# under PR Min 3: 1 reps at 135/95 or 30# under PR B. Buy…
9/25/14 Thursday
Performance Six sets of: Against a 2-minute running clock, complete the following: 300m Row Push-Ups x Max Reps Rest 2 minutes between sets Competition Wod will be posted at gym
9/24/14 Wednesday
Performance A. Back Squat; 3 reps x 3 sets *Build to a tough 3 reps in 3 sets and use that weight for all sets B. Deadlift; 10-8-6-4-2, rest 2min *Build as you go C. 2 rounds of:…
9/23/14 Tuesday
Performance Movement Prep + Running Drills A. Three Rounds: 200m Run, rest 45sec 400m Run, rest 2min 600m Run, rest 2:30min *Bring a watch if you got one *Post all split times Competition Wod will be posted at gym
9/21/14 Monday
Performance A. Front Squats; 5×5, rest 2min *Same load throughout. Make them challenging 80% of 1RM would be nice B. AMRAP in 10min of: 50 Bar Facing Burpees 30 Power Snatches, 115/75 10 Muscle ups or 10 CTB +…
9/20/14 Saturday
Performance “Kelly” 5 rounds for time: 400m Run 30 Box Jumps – Step Down, 24/20” 30 Wall Balls, 20/14lbs Competition Wod will be posted at gym
9/19/14 Friday
Performance A. Box Squats; 2 reps x 10 sets, max 60 sec rest *Same weight throughout. *Focus is on starting strength and heel drive B. 7 rounds for time: 7 C2B Pull ups or 2 Muscle ups 7 Push…
9/18/14 Thursday
Performance A. Bench Press; 5 reps x 5 sets *Rest 2 minutes between sets and use that time to work mobility and prepare for part B. B. Four rounds for time of: 10 Ring Dips 20 Toes to Bar…
9/17/14 Wednesday
Performance A. OHS; *Work up to a Heavy Single in 15minutes *Build to a tough 3 reps for beginners B. Hang Squat Snatch; Work up to a heavy Single in 10 min *1 reps EMOM for beginners C.…
9/16/14 Tuesday
Performance A. EMOM for 12min: Segmented Snatch Grip Deadlifts (2” off Floor, Above Knee, Mid-Thigh) *Pause for 3 sec at each position B. On a 2min running clock, for 21minutes complete: (0min, 3, 6, 9, 12, 15, 18th min)…