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Month: June, 2018

Saturday wod

29 June, 2018 (22:05) | WODs | By: laurie

6 Rounds for Time (with a Partner, only one working at a time) 11 Clean-and-Jerks (135/95 lb) 16 Bar-Over Burpees 17 Box Jumps 24” 16 sit ups 11 deadlifts (95/135 lb)

Friday, June 29, 2018

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

AMRAP 20 minutes 5 Pull-Ups 10 Box Jumps (18″/24″) 15 Hip Extensions 200m Run

Thursday, June 28, 2018

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

Strength: Squat Option B: 3 x 70%, 80%, 85%; 3+ x 90% Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets. New Strength Worksheet Met-Con: 10! Sumo Deadlift High Pull (55lbs./75lbs.) Push-Ups Toes-to-Bar

Wednesday, June 27, 2018

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

Weight Vest Wednesday For Time: 3 Rounds: 100 Jumping Jacks 10 Burpees 1 Rope Climb Begin and end with an 800m run.

Tuesday, June 26, 2018

26 June, 2018 (02:00) | WODs | By: derek

Strength: Complex Option B: 3 x 70%, 80%, 85%; 3+ x 90% Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets. New Strength Worksheet Met-Con: 5 Rounds: 200m Row Rest 90 seconds Each round […]

Monday, June 25, 2018

25 June, 2018 (02:00) | WODs | By: derek

Strength: Shoulder Press: 3 x 70%, 80%, 85%; 3+ x 90% Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets. New Strength Worksheet Met-Con: 4 Rounds: 15 GHD Sit-Ups 30 Thrusters (35lbs./45lbs.) 45 Double-Unders

Saturday wod

22 June, 2018 (21:09) | WODs | By: laurie

Ascending Ladder in 20 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) – Partner 1 4 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) – Partner 2 4 Synchronized Burpees 6 Wall […]

Friday, June 22, 2018

22 June, 2018 (02:00) | WODs | By: derek

EMOTM 15 minutes: 3 Burpees 6 Slam Balls 9 Jumping Jacks 6  Mountain Climbers (L/R=1) 3 Box Jumps (20″) If the athlete is unable to maintain on the minute. Switch to AMRAP for remaining time.

Thursday, June 21, 2018

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

Strength: Deadlift B: 3 x 70%, 80%, 85%; 3+ x 90% Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets. New Strength Worksheet Met-Con: 3-6-9-12-15-12-9-6-3 Kettlebell Swings (35lbs./52lbs.) Goblet Squats (35lbs./52lbs.)

Wednesday, June 20, 2018

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

Weight Vest Wednesday 4 Rounds: 10 Renegade Rows (Row L/R, Push-Up; 20lbs./30lbs.) 400m Farmers Walk (20lbs./30lbs.) OR 5k Ruck (This must be done with a backpack rather than a weight vest)