Posts

WODs 250511 - 250517

5 /11-5/17 Monday Power Clean  7 x 2 reps Increase weight on each set WOD 4 minutes Air Bike for Max Calories Tuesday 4 Rounds Right Side 5 KB Dead Stop Snatch 4 KB Front Rack Reverse Lunge 3 KB Single Arm Gorilla Row 2 Single Arm Thrusters Left Side 5 KB Dead Stop Snatch 4 KB Front Rack Reverse Lunge 3 KB Single Arm Gorilla Row 2 Single Arm Thrusters Jog 100 Meters Wednesday 30 minute AMRAP Run 200 Meters 10 pull-ups 20 Push-ups 30 Air Squats Thursday Squat Snatch 7 x 2 reps Increase weight on each set WOD 4 minutes  Max Rep Double-unders or Single-unders Friday For Time Air Bike 2000 Meters Then 15-12-9-6-3 Bench Press (Body Weight) Power Clean (3/4 Body Weight) Box Jump (24/20) Then, Air Bike 2000 Meters Saturday 4 Rounds 60 seconds work/30 seconds rest for max reps at each station Battle Rope Medicine Ball Cleans (20/14) Mountain Climbers Push Press (75/55) Single-unders Rest 2 minutes between rounds
Read more

WODs 250504 - 250510

5/4-5/10 Monday For Time (20 minute Time Cap) Run 400 Meters  Then,  10 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Then, Run 400 Meters Tuesday WOD 1 Every 1:30 for 12 minutes Station 1 – 10 Goblet Squats Station 2 – 4 Turkish Get-ups (2 reps each arm) Station 3 – 8 Weighted Pull-ups Station 4 – 10 Barbell Roll out WOD 2 Five sets of: 45 seconds: Row (max calories) Rest 15 seconds 45 second: Wall Ball Shots (20/14) Rest 15 seconds 45 seconds: Dumbbell Box Step-Ups (20”box) (pick weight) Rest 15 seconds of Rest Wednesday 3 Rounds For Time 100 Meter KB Suitcase Carry (switch hands at 50 meters) 25 KB Goblet Squats 100 Meter KB Overhead Carry (switch hands at 50 meters) 25 Russian KB Swings Men 55lbs/Women 35lbs Thursday 3 Rounds 12 DB Bench Press 12R/12L Bulgarian Split Squat-Single KB 12 Pendlay Rows 24 Floor Wipers 12 Ring Dips 21’s DB Curls Friday WOD 1 Every 90 seconds for 12 minutes Right Arm 5 KB Rows 5 KB Front Rack Squats  5 KB Push Press Left Arm 5 KB Rows 5 KB Fr...
Read more

WODs 250427 - 250503

4/27-5/3 Monday 4 Rounds For Time 12 Bench Press (155/105) 12 Hang Squat Cleans (95/65) 40 Double-unders Tuesday 5 Rounds For Time 10 Toes-to-Bar 16 Alternating DB Snatch (pick weight) 20 Calorie Row Wednesday  24 minute AMRAP 8 Deadlifts (175/115) 12 Hand Release Push-ups 16 Box Jumps (24/20) Thursday For Time (20 minute Time Cap) Row 500 Meters  Then,  10 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Then, Row 500 Meters Friday 21-15-9 Rep Rounds For Time Wall Balls (20/14) Pike Push-ups Saturday  10 Rounds For Time Right Arm: 5 Dead Stop KB Cleans 4 KB Front Rack Squat 3 KB Push Press 2 KB Thrusters Left Arm 5 Dead Stop KB Cleans 4 KB Front Rack Squat 3 KB Push Press 2 KB Thrusters Run 100 Meters
Read more

WODs 250420 - 250426

4/20-4/26 Monday 4 Rounds For Time  40 Double-unders 8 Front Squats (135/95) 12 Strict Pull-ups Rest 1 minute between rounds  Tuesday Shoulder Press 3 x 7 reps Increase weight on each set WOD 3 Rounds For Time 100ft Front Rack KB Carry(switch hands at 50ft) 15 Russian KB Swing 12 Single KB Hang Squat Cleans(6 right/6 left) 9 KB Crush Push-ups Men 55lbs/Women 35lbs Wednesday  Row 500 Meters Then, 21-15-9 DB Burpees (pick weight) Hang Power Cleans (95/65) Then, Row 500 Meters Thursday Run 400 Meters 21 KB Swings (55/35) 21 Pull-ups Run 400 Meters 15 KB Swings 15 Pull-ups Run 400 Meters 9 KB Swings 9 Pull-ups Friday 20 minute AMRAP 3 Thrusters (115/75) 6 Toes To Bar 9 Lateral Burpees Over Barbell Saturday 4 Rounds For Time Run 400 Meters 9 Power Snatches (115/75) 15 Push-ups 9 Box Jumps (24/20)
Read more