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Displaying posts in WOD

WOD - Sept 20, 2017

Posted Sep 19th, 2017 in WOD

Workout of the day: 
A. Snatch Complex - 12' to find tough set:
1 Power Snatch + 1 Hang Power Snatch
B. Death By Style
2' to Complete one round 
8 Burpee Box Jump Over 24/20
8 Hang Snatch 115/95
8 Thrusters 115/95
Continue until you can not complete required amount of work

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WOD - Sept 19, 2017

Posted Sep 18th, 2017 in WOD

Workout of the day: 
A. Back Squat 4x8 @30X1; Rest 3'
B. For time:
30-20-10
Pull-ups
HR Push-ups
Medball Sit-ups 20/14

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WOD - Sept 18, 2017

Posted Sep 17th, 2017 in WOD

Workout of the day: 
A1. Push Press 4x4; Rest 30 sec
A2. SA OH KB Carry 4x20m; Rest 2'
B. 7' AMRAP
Squat Clean + Jerk
Fitness: Any
Dev: 165/115
Perf: 225/155

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WOD - Sept 16, 2017

Posted Sep 15th, 2017 in WOD

Workout of the day:
A. 4-5 sets:
1 foot lock for max height + 1 RC; Rest as needed
B. 5 Rounds: EMOM
1. ME Thruster 95/65
2. ME Rope Climbs
3. Rest

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WOD - Sept 15, 2017

Posted Sep 14th, 2017 in WOD

Workout of the day: 
A. EMOM 10'
O: Strict Chin-up x6-10
E: Strict Box Dips x6-12
- Both movements weighted if possible
B. For time: 14' Cap
100 DU
50 OHS 135/95
40 TTB
30 Shoulder to OH 135/95
40 FR Walking Lunges 135/95

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WOD - Sept 14, 2017

Posted Sep 13th, 2017 in WOD

Workout of the day: 
Bring a Friend Day Partner WOD!
5 Sets:
3' on 1' off
Run 200m (together)
ME Wall Balls 20/14 (split any way)

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WOD - Sept 13, 2017

Posted Sep 12th, 2017 in WOD

Workout of the day: 
A. EMOM 10'
1 Power Clean + 1 Squat Clean
B. 3 Rounds for time:
Run 400m
12 Deadlifts #225/155
10 Burpee Box Jump Overs 24/20

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WOD - Sept 12, 2017

Posted Sep 11th, 2017 in WOD

Workout of the day: 
A1. Push Press 5x5; Rest 30 sec
A2. SA KBS 5x5/side; Rest 2'
B. 10' AMRAP
14 Knees to Elbows
8 Strict HSPU
6 Strict CTB Pull-ups

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WOD - Sept 11, 2017

Posted Sep 10th, 2017 in WOD

Workout of the day:
A. In 18 min find: 1 RM OHS
B. 8' AMRAP Ladder
1 Bar MU
1 Squat Snatch 165/115
2 Bar MU
2 Squat Snatch 165/115
3 Bar MU
3 Squat Snatch 165/115
etc

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WOD - Sept 8, 2017

Posted Sep 9th, 2017 in WOD

Workout of the day: 
A. Run Intervals: 5 sets:
Run 400m; Walk Rest 30 sec'
Run 200m; Walk Rest 2'
B. For time
100 sit-ups

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