Category Archives: WOD

Tuesday 09.27.16

Warm up: 3 Rounds row 300m 15 push press with empty bar 10 pull up Strength: Push Press 4×4 at 80-85% MetCon: 15-12-9-6-3 Burpee to 6″ Target Kettlebell Swing Chest to Bar Pull Ups E: 30/20; jumping kipping pull ups … Continue reading

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Monday 09.26.16

10:00 Warm up: 3 Steady Rounds 10 Light DB/Barbell Push Press 10 Box Jumps 10 Push Ups Then 2:00 shoulder mobility 10:00 Strength EMOM: Squat Clean and Jerk 1 – work up to 80-90% and stay 10:00 skill work: kipping … Continue reading

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Sunday 09.25.16

Open Gym 10:00am – 12:00 noon

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Saturday 09.24.16

9:15am Team WOD – 2 person teams, one works at a time. Finish movement before progressing. 60 calorie row 60 lateral burpees 60 power cleans (F:75/45; P: 95/65;C:135/95) 60 t2b 60 push jerk 60 lateral burpees 60 calorie row 10:00am … Continue reading

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Friday 09.23.16

Warm up: 2:00 of opening the lat then 12-9-6 of empty bar thrusters and empty bar good mornings Strength: Find a 1RM Power Clean MetCon: EMOM until Failure 8 (male)/4 (female) Chest to Deck Push Ups (start #) 4 Hang … Continue reading

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Thursday 09.22.16

Warm up: 2:00 of glute activation with a band 2:00 in the bottom of a squat holding a KB 2:00 hip stretch (lizard stretch, 1:00 per leg) 400m run Strength: Find a 3RM Back Squat MetCon: AMRAP 8:00 10 Lateral … Continue reading

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Wednesday 09.21.16

Warm up: Run 400m then 3 rounds 10 high hang power snatches 10 low hang power snatches 10 power snatches from shin all with empty bar Strength: Find a 1RM Power Snatch MetCon: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Strict Handstand Push Ups … Continue reading

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Tuesday 09.20.16

Warm up: 30 Band Pull Aparts AMRAP 7:00 10 push ups 10 med ball squat cleans run 200m Strength: Find a 1RM Push Press MetCon: 4 Rounds for Time – 17:00 time cap 20 Wall Balls 10 Power Snatches 5 … Continue reading

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Monday 09.19.16 – Test Week

Warm up: 2:00 of Pigeon Pose 4 rounds 12 KB Swings 6 Pull Ups Strength: Find a 1RM Squat Clean and Jerk MetCon: For Time Row 1000m 100 Double Unders 40 CTB Pull Ups Run 800m E: 500m row; 1x … Continue reading

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Sunday 09.18.16

Open Gym 10:00am – 12:00 noon

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