Category Archives: WOD

Wednesday 08.31.16

Warm up: 3×25 Band Pull-A-Parts Then Row 500m then 2 rounds of the complex 8 Pull Ups + 4 CTB Pull Ups + 2 Bar Muscle Ups (scale as needed) Strength: Strict Press 1×4 @75% 4×4 @80% MetCon: AMRAP 6 … Continue reading

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Tuesday 08.30.16

Warm up: Row 300m 10 OHS with an empty Bar 10 High Hang Snatches 8,8, 6,6,4,4,2,2 Row 300m Strength: Pause Low Hang Snatch 6×3 @70-80% Drop and reset MetCon: AMRAP 12 Minutes 4 Power Cleans 8 Push Ups 12 Air … Continue reading

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Monday 08.29.16

Warm up: 3×12 Hip Extension 2:00 Banded Glute Activation Then 3 Rounds Row 250m, 10 Push ups Strength: Back squat 5×5 at 77.5% MetCon: 6 Rounds for Time with 20:00 time cap 25 Double Unders 8 Push Jerk 3 Rope … Continue reading

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Sunday 08.28.16

Open Gym 10am – noon

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Saturday 08.27.16

9:15am Team WOD Teams of 2 for time: 800 run together 100 wall balls 20 strict hspu 40 strict pull ups 60 front squats 800m run together F: 14/10; kipping jumping pull ups; 75/45 P: 16/12; kipping; 135/75 C: 20/14; … Continue reading

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Friday 08.26.16

Warm up: 40-30-20 Double Unders Air Squats Strength: Deadlift – Controlled on the way down, take the hands off the bar, complete next rep 1×5 Heavy – Try to use the same weight as the 1×4 from W2 MetCon: Row … Continue reading

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Thursday 08.25.16

Warm up: 15 Empty Bar Slow Good Mornings 15 Push Presses 12/12; 9/9; 6/6; 3/3 Strength: Work up to a new Pause Power Position Clean 1RM then Find 1RM Pause Low Hang Clean Lower the weight after the first 1RM … Continue reading

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Wednesday 08.24.16

Warm up: 3 Steady Rounds 9 Push Ups 12 KB Swings Run 200m Strength: Strict Press 1×3 @75%; 5×3 @80% MetCon: AMRAP 15 Minutes 15 Wallballs 7 Power Cleans 7 Kipping Handstand Push Ups E: 12/10 as high as possible … Continue reading

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Tuesday 08.23.16

Warm up: Lunge 50′ 10 Push Ups Lunge 40′ 8 Push Ups Lunge 50′ 6 Push Ups Strength: Pause Power Position Snatch: Find 1RM Pause Low Hang Snatch MetCon: AMRAP 8 Minutes 10 Box Jump Overs 2 Hang Power Snatch … Continue reading

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Monday 08.22.16

Warm up: Accumulate 3:00 in the rock bottom of a squat —then— Row 300m 10 Ring Dips Strength: Back Squat 5×5 @75% MetCon: 4 rounds: Run 200m 6 Squat Cleans 9 CTB Pull Ups E: 65/45; ring rows or kipping … Continue reading

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