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Category: WODs

Thursday, Nov. 29, 2018

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

Strength: Hang Squat Clean C: 2 x 55%, 65%, 75%; 6 sets x 2RM Push Press C: 2 x 55%, 65%, 75%; 6 sets x 2RM New Strength Worksheet Met-Con: 3 Rounds: Run 200m 12 Kettlebell Swings (35lbs./52lbs.) 6 Single-Arm Hang Dumbbell Power Snatch (3/side; 20lbs./30lbs.) 

Wednesday, Nov. 28, 2018

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

Weight Vest Wednesday 5 Rounds: 30 Air Squats 10 Back Extensions 20 Lunge Steps (L=1, R=2) 20 Sit-Ups 10 Step-Ups (L=1, R=2) 30 Flutter Kicks (L=1, R=2) Alternate rounds with vest and without vest starting with the vest on.

Tuesday, Nov. 27, 2018

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

15 Rounds: 3 Barbell Roll-Outs 2 Prisoner Get-Ups 1 Deadlift (155lbs./225lbs.)

Monday, Nov. 26, 2018

26 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: 3 Rounds: 10 Burpees 10 Knees-to-Elbows

Saturday wod

23 November, 2018 (21:01) | WODs | By: laurie

card Game! partner wod hearts: Prisoner get ups spades: burpees clubs: jumping lunges diamonds: Dumb bell push press black joker: 30 Hand stand push ups as a team red joker: 30 bear complex 55/75#  

Wednesday, Nov. 21, 2018

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

Weight Vest Wednesday EMOTM 16 minutes: 16 Flutter Kicks (L=1, R=2) 8 Lunge Steps (L=1, R=2) 4 Pull-Ups Last 4 rounds are done “sprint-style” without the weight vest.  

Tuesday, Nov. 20, 2018

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

For Time: 100 Hang Squat Clean @ 40% 2 Rep. Max. Motivational Consequences & Structured Rest: Every time the bar is put down the athlete must complete 5 Kettlebell Swings (53lbs./70lbs.). The athlete then gets to  rest the number of reps of cleans remaining in seconds. For example if the athlete completes 20 reps before […]

Monday, Nov. 19, 2018

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

3 Rounds: 15 Wallball Sit-Ups (14lbs./20lbs.) 10 Box Jumps (20″/24″) 5 Dumbbell Burpee Deadlift (25lbs./35lbs.) 2 Rounds: 15 Box Jumps (20″/24″) 10 Dumbbell Burpee Deadlift (25lbs./35lbs.) 5 Wallball Sit-Ups (14lbs./20lbs.) 1 Round: 15 Dumbbell Burpee Deadlift (25lbs./35lbs.) 10 Wallball Sit-Ups (14lbs./20lbs.) 5 Box Jumps (20″/24″)    

Saturday wod

16 November, 2018 (23:53) | WODs | By: laurie

Partner wod Partner A will do 10 burpees while partner b works on below then switch! Continue to alternate until all the work is complete! 40 Box Jumps (24”) 40 Pull-Ups 40 KB Swings (55/35#…or heavier ;)!!) 40 Lunges with plate overhead 40 KB Push Press (same KB) 40 Wall Ball (20/14#) 40 goblet squats […]

Friday, Nov. 16, 2018

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

For Time: 300 Double-Unders 30 Shoulder to Overhead (75lbs./115lbs.) 3 Rope Climbs Partition reps as needed.