WOD
Saturday 201010
WOD-
As many rounds as
possible in 18:00 of:
Run 200m
10 Lunges
10 Power Snatch 75#(55#)
SPRINT-
In a team of 2, complete the following in any
...
Friday 201009
WOD-
7 Rounds For Time:
5 KB Clusters Right 53#(35#)
5 KB Clusters Left 53#(35#)
30 Double Unders
SPRINT-
As many rounds as possible in 10:00 of
15...
Thursday 201008
WOD-
As many rounds as possible
in 14:00 of:
5 Burpees
10 Ring Dips
15 Pull-ups
SPRINT-
For time:
Row 2000 meters
Rest 3:00
Row 1000 meters
Rest...
Wednesday 201007
WOD-
5 Rounds For Time:
Row 30(20) calories
:30s L-sit
*Legs straight and feet stay
above hips for Rx on L-sit
SPRINT-
2 Times through for max reps and...
Tuesday 201006
WOD-
HEAVY DAY
7 Sets as heavy as possible:
2 Squat Cleans + 1 Jerk +
2 Squat Cleans + 1 Jerk
*Build to heaviest possible in warmup...
Monday 201005
WOD-
3 Rounds For Time:
15 Toes-2-Bar
30 Deadlifts 135#(95#)
SPRINT-
3 Rounds for time of:
Row 30(20) calories
15 Burpee toes to bar
10 Dumbbell thrusters
Rest 5:00 then,
5 Rounds of
3...
Saturday 201003
WOD-
5 Rounds For Reps:
Max set of Wall Balls 14/10
Rest exactly 3 min between
sets.
*Must be able to do a set of
25 reps minimum with chosen
weight.
If...
Friday 201002
WOD-
As many rounds as possible
in 20:00 minutes of:
5 Deficit HSPU 3.5"(2")
10 Chest-2-Bar Pull-ups
15 Box Jump Overs 24"(20")
SPRINT-
4 Rounds of:
Max reps in 1:00...
Thursday 201001
WOD-
HEAVY DAY:
1 Rep Max Front Squat
*Athletes will have 20 min
SPRINT-
Every 3:00 x 5 rounds
20 Air squats
Run 200 meters
10 Dumbbell hang clean to overhead.
*Rest the...
Wednesday 200930
WOD-
Rowing Conditioning:
1,000m Max Effort Sprint
Rest 4 min, then...
For Time:
Row 250m
10 Ring Muscle Ups
Row 500m
5 Ring Muscle Ups
Row 500m
5 Ring...