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Category: WODs

Monday, Nov. 12, 2018

12 November, 2018 (02:00) | WODs | By: derek

Strength: Hang Squat Clean B: 2 x 55%, 65%, 75%; 6 sets x 3RM – 5lbs. Push Press B: 2 x 55%, 65%, 75%; 6 sets x 3RM – 5lbs. New Strength Worksheet Met-Con: 3 Rounds for Max Calories: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest […]

Saturday wod

9 November, 2018 (22:47) | WODs | By: laurie

Tabata partner style  Slam ball med ball cleans burpees push press 35/45#    

Friday, Nov. 9, 2018

9 November, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes 10 Kettlebell Swings (35lbs./52lbs.) 15 Calorie Row 10 Dumbbell Push-Press (20lbs./30lbs.)

Thursday, Nov. 8, 2018

8 November, 2018 (02:00) | WODs | By: derek

Strength: Bench Press B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs. Strict Pull-Up B: 8 x 35% New Strength Worksheet Met-Con: 4 Rounds: 10 Knees-to-Elbows 7 Sumo Deadlift High-Pull (55lbs./75lbs.) 4 Hang Power Snatch (55lbs./75lbs.)

Wednesday, Nov. 7, 2018

7 November, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday: 5 Rounds (Three rounds w/vest, two rounds w/o vest; Athlete’s choice): 45 seconds: 10 Squats / Max. Rep. Push-Ups 45 seconds: 10 Push-Ups / Max. Rep. Sit-Ups 45 seconds: 10 Sit-Ups / Max. Rep. Squats 15 second rest / transition after each exercise.

Tuesday, Nov. 6, 2018

6 November, 2018 (05:15) | WODs | By: derek

Strength: Back Squat B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs. Barbell Lunge B: 3 x 65%, 75%, 85%; 5 sets x 3RM – 5lbs. New Strength Worksheet Met-Con: 21-15-9 Deadlift (final lunge weight) GHD Sit-Ups

Monday, Nov. 5, 2018

5 November, 2018 (02:00) | WODs | By: derek

10! (Ascending) Box Jumps (20″/24″) Ring Dips 10!(Descending) Burpees Prisoner Get-Ups

Saturday wod

2 November, 2018 (22:10) | WODs | By: laurie

partner “Bert” For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees You will do a 200m run while partner works on the exercise and then switch.  (You will each run 6 x200m)

Friday, Nov. 2, 2018

2 November, 2018 (02:00) | WODs | By: derek

12! (Descending/Ascending) Wallball (10lbs./14lbs.) Kettlebell Swing (24lbs./35lbs.)    

Thursday, Nov. 1, 2018

1 November, 2018 (02:00) | WODs | By: derek

Strength: Hang Squat Clean B: 2 x 55%, 65%, 75%; 6 sets x 3RM – 5lbs. Push Press B: 2 x 55%, 65%, 75%; 6 sets x 3RM – 5lbs. New Strength Worksheet Met-Con: 3 Rounds: 15 Calorie Row 10 Goblet Squats (35lbs./50lbs.) 5 Dumbbell Burpee Deadlift (35lbs./50lbs.)