Category Archives: WOD

Monday 01.26.15

WARM UP PVC Mobility Row 500m 30 Air Squats 10 inch worms 50 jump ropes STRENGTH Back Squats 5×5 @ 100% of 1RM Front Sq. (12/16) All groups METCON 5 RFT: 5 Wall Climbs 10 T2B 20 Box Jumps Elements: … Continue reading

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Sunday 01.25.15

Open Gym 12:00 – 2:00

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Saturday 01.24.15

9:15am Team WOD 2 person teams: Row 3,000m in 500m relay 40 power snatch add weight, 40 squat cleans add weight, 40 deadlifts Run 800m in 200m relay C = 65/35; +30#/20# = 95/55; +50#/20# = 145/75 P = 95/65; … Continue reading

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Friday 01.23.15

WARM UP PVC Mobility Row 400m 2 rounds 10 PVC thrusters 10 instep lunge stretches Bay to bay: high knees and butt kicks STRENGTH Front Squats 3×3 @ 80% of 1RM Front Sq. (12/16) 2×2 @ 90% of 1RM All … Continue reading

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Thursday 01.22.15

WARM UP PVC Mobility Row 300m Run 200m 30 slam balls 20 slam ball sit-ups STAMINA Tabata Burpees All Groups Score = lowest score within the 8 rounds METCON For Time: 30 KB Swings 20 Medball Twist Throws against wall … Continue reading

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Wednesday 01.21.15

WARM UP PVC Mobility Run 400m 100 jump ropes Run 200m 50 jumping jacks STAMINA Rowing 5 x :30 rowing, rest while partner rows Score = distance rowed All groups METCON 3:00 AMRAP 15 Power Clean and Jerks 5 Pull-ups … Continue reading

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Tuesday 01.20.15

WARM UP PVC Mobility Row 400m 3 rounds 10 supermans 10 KB Russian swings 10 squat jumps STRENGTH Power Cleans 5-5-3-3-1-1 All groups: all sets as heavy as possible METCON AMRAP 12:00 12 OH Walking Lunge Steps 15 Russian twists … Continue reading

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Monday 01.19.15

WARM UP PVC Mobility Run 400m 2 rounds 20 slam balls 15 OH Lunges w/ slam ball 10 step ups on box STRENGTH Step-ups w/ BB on Back – 4×10 All Groups: As heavy as possible; box height depends on … Continue reading

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Sunday 01.18.15

Open Gym 12:00 – 2:00

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Saturday 01.17.15

9:15am Team WOD In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 800 Meter Run (400 meters each) 100 Walking Lunge Steps 70/53 800 Meter Run 100 Burpees 800 Meter Run 10:00am … Continue reading

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