WODs 2017-11-05T01:30:18+00:00

11/6/2017 WOD

Strength:

1 Power Snatch + 2 Hang Power Snatch

Work to a best

Met-Con:

AMRAP 15:00

3 Thrusters 95/65#

6 Bar Facing Burpees

9 Sit Ups

6 Thrusters

9 Bar Facing Burpees

12 Sit Ups

9 Thrusters

12 Bar Facing Burpees

15 Sit Ups

After completing increase weight to 115/75 and start over. After completing a second full round increase to 135/95# and start over.

By | November 6th, 2017|Categories: WOD|

11/3/17 WOD

Strength:

Shoulder Press

5×5 @ working weight. Rest 1 minute after last set then 1 minute max rep Push Press

Met-Con:

AMRAP 10:00

5 Wall-Balls

10 Double-Unders

10 Wall-Balls

20 Double Unders

15 Wall-Balls

30 Double Unders…

Increase each round by 5 Wall-Balls and 10 Double Unders

By | November 4th, 2017|Categories: WOD|

11/2/2017 WOD

Strength:

Deadlifts 15×2 @60%

2 reps, rest :10, repeat

Met-Con:

3 Rounds
20 KB Snatch (53/35#)
30 Sit-Ups
Run 400m

By | November 2nd, 2017|Categories: WOD|

11/1/2017 WOD

Strength:

20 Rep Max Back Squat

Met-Con:

30/20 Calorie Airdyne 15 Cleans (135/95#) 30 Box Jump Overs 15 Cleans 30/20 Calorie Airdyne

By | November 1st, 2017|Categories: WOD|

10/31/2017 WOD

Strength:

EMOM 7:00

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

Met-Con:

AMRAP 8:00 4 C2B Pull-Ups 4 Handstand Push-Ups 8 C2B Pull-Ups 8 HSPU 12 C2B Pull-Ups 12 HSPU continue increasing by 4 until time runs out

By | October 31st, 2017|Categories: WOD|

10/30/17 WOD

Strength:

EMOM 7:00
1 Power Clean + 1 Hang Squat Clean + 1 push jerk
heaviest possible- add weight to ensure at least 3 sets are at a maximal effort weight

Met-Con:

27-21-15-9
Thrusters (75/55#)
Burpees

By | October 31st, 2017|Categories: WOD|