Category Archives: WOD

Wednesday 05.25.16

Warm up 2 minutes of Couch Stretch 2 min of Pigeon Pose -then- 3 Rounds 10 Jump Squats 5 Burpees Strength/skill 2RM Back Squat MetCon: Heavy Fran 21-15-9 Thrusters C2B Pull Ups E: 55/35; thick banded pull ups or ring … Continue reading

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Tuesday 05.24.16

Warm up 21-15-9 Wall Balls KB Swings Box Jumps Strength/skill Max Power Snatch MetCon – goal = 12:00 or under 4 Rounds for Time 6 Squat Snatches Run 400m E: 55/35; run 200m F: 75/45; run to Blalock sidewalk & … Continue reading

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Monday 05.23.16

Warm up AMRAP 6:00 Row 300m 10 RDLs 10 Push Presses All done with an empty bar. Strength/skill Max Clean and Jerk (any style) MetCon Grace – goal =

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Sunday 05.22.16

Open Gym 10am – 12:00 noon

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Saturday 05.21.16

9:15am Team WOD 2 person teams: in 10:00 100 oh single db lunges 35/20 (total) 100 burpees (total) Rest any remaining time –then– 4:00 max kb swings 53/35 (switch as needed) 4:00 max wall balls 20/14 (switch as needed) 10:00am … Continue reading

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Friday 05.20.16

Warm up: 4 Rounds 10 Clean Pulls 10 Hang Power Cleans Run 200m Skill/strength: Max Power Clean – compare to 04/01 MetCon – compare to 04/01: 5 Rounds Run 400m 10 Power Cleans E: 200m; 65/45 F: 200m; 95/65 P: … Continue reading

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Thursday 05.19.16

Warm up: 5:00 Squat Hold -then- 3 Rounds 14 Gymnastic Kips 7 Push Ups/HSPU Skill/strength: 3RM Back Squat – compare to 03/31 MetCon compare to 03/31: In 8 Mins Row 600/500m 35 CTB Pull Ups Max Rep Clean and Jerk … Continue reading

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Wednesday 05.18.16

Warm up: AMRAP 7:00 10 Wall Balls 10 Empty Bar Power Snatches Row 250m Skill/strength: Max Snatch (full) – compare to 03/30 E/F: can do power to OHS MetCon – compare to 03/30: AMRAP 20 Mins 21 Wall balls 14 … Continue reading

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Tuesday 05.17.16

Warm up: Run 800m THEN 4 Rounds :15 on/ :45 off HS Hold THEN AMRAP 4:00 10 Burpees 5 Ring Dips Skill/strength: 3RM shoulder to OH any style – compare to 03/29 MetCon – compare to 03/29: AMRAP 7 Mins, … Continue reading

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Monday 05.16.16

Warm up: Row 600m THEN 9-7-5 Clean pulls Hang power cleans Push jerks Skill/strength: 5RM Deadlift – Touch and go – compare to 03/28 MetCon – compare to 03/28: 3 Rounds 60 Double Unders 15 KB Swings 15 Burpees to … Continue reading

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