WODs

  • 7/16/18

    SWOD
    Front squat - 4x1 @ 100% of MAX

    WOD
    4 rounds
    12 Deadlifts 275/185
    10 Burpees Box overs 24/20
    8 HSPU

    16 Min time cap

  • 7/9/18

    SWOD
    Back Squat - 4x2 @ 95%

    WOD
    For time:
    40 DU's
    20 KB swings 2/1.5
    12 Pullups
    80 DU's
    20 KB swings 2/1.5
    9 C2B
    120 DU's
    20 KB swings 2/1.5
    6 Ring MU's

  • Happy Independence Day

    WOD
    7 Rounds
    4 Power Cleans 225/155
    18 Push ups

    After 7 rounds, complete
    76 Wallballs 20/14
    242 DU's

  • 7/3/18

    Buy in: First 5 minutes, find 1 rep clean MAX

    Then,
    1-2-3-4-5-6-7-8-9-10
    Thrusters 95/65
    T2B

    Cash out: 75 wallballs

  • 7/2/18

    SWOD
    Front Squat - 3x3 @ 85% of MAX

    WOD
    27 C2B
    21 calorie row
    15 burpee box jump overs 24/20
    9 Squat Snatch 135/95
    15 burpee box jump overs
    21 calorie row
    27 C2B

  • 6/29/18

    For total reps:
    1min @ each for max reps x3 rounds
    Row (cal)
    K2E
    Med. ball clean 20/14
    OH lunge 45/25
    Ring rows
    Rest

  • 6/28/18

    WOD
    Buy in: 2000m row

    Then,
    25  Box Jumps 24/20
    30 Alt KB Snatch 1.5/1
    35 Pull-ups
    40 Pistols
    35 Burpees
    30 Power Snatches 115/75
    25 HSPU

  • 6/27/18

    SWOD
    Bench - 3x4 @ 85% of MAX

    WOD
    4 rounds
    60 DU's
    50 Situps
    40 Wallballs 20/14
    30 KB swings 1.5/1

    20 Min time cap

  • 6/26/18

    SWOD
    Clean complex
    1 Clean pull + 1 Hang Clean + 1 Squat Clean
    (work up to MAX weight)

    WOD
    For time:
    12-9-6
    Deadlift 225/155
    21-15-9
    T2B
    5-3-1
    Bar MU's

  • 6/25/18

    SWOD
    Back squat - 3x4 @ 85% of MAX

    WOD
    9 Min AMRAP
    21 Thrusters 75/55
    200m run
    15 Trusters 75/55
    200m run
    9 Thrusters 75/55
    200m run

  • 6/22/18

    SWOD
    Snatch Balance - 4x1 @ 80% of MAX

    WOD
    Isabel
    30 Snatches 135/95

  • 6/21/18

    SKILL
    Skin the cat - x4

    WOD
    15 Min AMRAP
    9 OHS 155/105
    15 Pullups
    21 burpees of the bar

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