WODS
8/25/14 Monday
Performance A. Every 2 minutes, for 16 minutes (8 sets): Halting Clean Deadlift + Hang Power Clean + Front Squat *Build as you go B. Every 2 minutes, for 10 minutes (5 sets): Halting Clean Deadlift + Squat Clean…
8/23/14 Saturday
Performance In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall Climbs + Mystery modality *At the end of the 30 min Cap each…
8/22/14 Friday
Performance A1. Romanian Deadlift @ 3011; 6-8 reps x 5 sets, rest 60sec A2. Dumbbell External Rotations @ 2020; 8-10/arm, rest 60sec B. Two rounds for time of: 500 Meter Row 20 Hand-Release Push-Up 30 Kettlebell Swings (24/16kg) 400 Meter…
8/21/14 Thursday
Performance A. Shoulder Press @ 20X1; 2-3 reps x 6 sets, rest 2-3min *Use this time to work on hip mobility and glute activation B. Five rounds for time of: 10 Push Press (115/75) 30 Double-Unders Competition Wod will…
8/20/14 Wednesday
Performance A1. Weighted Pull-Ups @21X0; 2-4 reps x 5 sets, rest 60sec A2. L-Sit from bars/rings; 30-60 second hold x 5 sets, rest 60 sec * if you cannot do this consecutively, accumulate the time B. AMRAP in 5 minutes…
8/19/14 Tuesday
Performance A. Take 15min and build to tough 5 reps on the bench B. 10 rounds for time, of: 4 Box Jumps (30/24″”) 6 Russian KBS (Heavy) 8 Hand Release Push-Ups Competition wod will be posted at gym
8/18/14 Monday
Performance Five sets for times: 10 Alternating DB Snatch + 2 Lunge Steps w/DB Overhead 15 Pull-Ups Run 400 Meters – Rest 3 minutes between sets (beginners rest 4min) *Record times for each set Competition Wod will be…
8/16/14 Saturday
Performance For time: Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Balls 800 Meter Run Competition Wod will be posted at gym
8/15/14 Friday
Performance In teams of three, complete five rounds each for time of: 300 Meter Run 20 Goblet Carry Walking Lunges 5 Wall Climbs *Each team member will start at a different station and may not rotate to the next station…
8/15/14 Thursday
Performance A. Take 15 minutes to build to three heavy reps of Deadlift….not a 3RM B. For time: 15 Deadlifts (using 75% of today’s heavy triple) 30 Hand-Release Push-Ups Run 800 Meters 10 Deadlifts 20 Hand-Release Push-Ups Run 400 Meters…
8/13/14 Wednesday
Performance A. Take 15 minutes to build to a heavy Split Jerk B. AMRAP in 5 minutes of: 5 Burpees 5 Pull-Ups (Chest-to-Bar Pull for advanced) + Rest 5min + AMRAP in 5 minutes of: 6 Dips (Rings for advanced)…
8/12/14 Tuesday
Performance A. Take 15 minutes and build to today’s 1RM Clean B. Three sets for max reps: 1min AMRAP Ground to Overhead (135/95), Rest 2 minutes Competition Wod will be posted at gym
8/11/14 Monday
Performance A1. Bulgarian Split Squat; 8-12 reps x 4 sets, Rest 30sec A2. 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps, Rest 2 minutes B1. Snatch-Grip Romanian Deadlift @ 3010; 6-8 x 4 sets, rest 30sec B2.…
8/9/14 Saturday
Performance “Golf” *Scored like Golf…Lowest Score wins PART 1: In teams of two: 2K Row Race -First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row. -Remaining teams get 1 pt for…
8/8/14 Friday
Performance A1. Push Press; 3-5 reps x 4 sets, Rest 90sec A2. Weighted Pull-Ups; 3-5 reps x 4 sets, Rest 90sec B. 600 Meter Partnered Farmer’s Carry *Teams of two must move as much weight as possible 600 meters in…
8/7/14 Thursday
Performance AMRAP in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes x 5 sets Competition Wod will be posted at gym
8/6/14 Wednesday
Performance Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press…
8/5/14 Tuesday
Performance A. Take 15 minutes to build to a heavy Power Clean B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example…