Category Archives: WOD

Tuesday 06.28.16

Warm Up Run 400m then 15 Box jumps 15 Wall Balls 15 Gymnastic Kips Strength Touch and Go Squat Snatch 6×3 AHAP – Start around 80% MetCon AMRAP 20 minutes Row 500m/Run 400m (alternate each round) 5 Front Squats (from … Continue reading

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Monday 06.27.16

Warm Up Row 2k (E/F = 1500m) Strength Back Squat 4×5 @75% MetCon AMRAP 9 minutes 7 Deadlift 5 Hang Squat Cleans 3 Push Jerk The aim should be to stay UB on both the Hang Squat Cleans and the … Continue reading

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Sunday 06.26.16

Open Gym 10:00am – 12:00pm

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Saturday 06.25.16

9:15am Team WOD 2 person teams: 1 mile run (200m relay) then…. 20 rounds (alternating): 15 deadlifts 10 hang power clean 5 s2oh Then…. 1 mile run (200m relay) F: 75/45 P: 95/65 C: 115/75 ** this Rx needs to … Continue reading

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Friday 06.24.16

Warm Up 100 du Then 3 rounds: 10 pvc pass through 10 pvc ohs Strength Touch – and – go push jerk 4 x 4; start at 80% MetCon 7 rft: 5 ohs 5 strict hspu 5 bar facing burpees … Continue reading

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Thursday 06.23.16

Warm Up 3:00 Banded Glute activation -then- 2 Rounds 15 KB Swings 15 Box Jumps Strength: EMOM 5 minutes – 6 Touch and Go Deadlift @70% MetCon AMRAP 12 minutes 12 Kettlebell Snatches – does not have to be alternating … Continue reading

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Wednesday 06.22.16

Warm Up AMRAP 6:00 5 Pull Ups 10 Air Squats 15 Calorie Row Strength Touch and Go Power Snatch 8×2 AHAP – Start around 80% MetCon 4 Rounds for time 5 Power Cleans 15 Pull Up E: 65/45; kipping jumping … Continue reading

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Tuesday 06.21.16

Warm Up 500m row to 400m run Strength 7×2 Squat Clean + 1 Split Jerk – Start @80% and Work up MetCon 3 Rounds for time 14 Power Snatch 115/75lbs 12 Burpees to 6″ Target 14 Alternating Pistols E: 55/35; … Continue reading

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Monday 06.20.16

Warm Up 3 Rounds 10 Light RDLs 10 Push Ups Run 200m Strength Back Squat 5×4 @82.5% MetCon For Time Row 2k/run 1 mile (athlete’s choice) 20 BodyWeight Floor Press Row 1k/run 800m 15 BodyWeight Floor Press Row 500m/run 400m … Continue reading

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Sunday 06.19.16

Open Gym 10:00am – 12:00pm

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