WODs

  • 12/15/17

    WOD
    "Bell"
    3 rounds
    21 Deadlifts 185/125
    15 Pull-ups
    9 Front squats 185/125

  • 12/14/17

    SWOD
    Snatch - 3x2 @ work up to 2 rep MAX

    WOD
    3 rounds
    30 Front rack lunges 95/65
    30 sit-ups
    30 legs levers
    400m run

    *20 minutes time cap

  • 12/13/17

    SWOD
    Bench - 2x1 (Work up to MAX)

    WOD
    800m run

    Then AMRAP
    9 Pushups
    7 WB cleans 20/14
    5 Ring dips

    *12 Min time cap

  • 12/12/17

    SWOD
    Squat Clean - 3x2 @ work up to 2 rep MAX

    WOD
    4 rounds
    20 DB Snatch 35/20
    20 Box Jumps 24/20
    20 Calorie row
    20 T2B

    *20 min time cap

  • 12/11/17

    SWOD
    Back squat - 2x1 (Work up to MAX)

    WOD
    3 rounds
    400m run
    10 HSPU
    20 KB swings 2/1.5
    30 DU’s

  • 12/8/17

    For time:
    2 person team
    800m run w/ sandbag
    50 Burpees
    50 KB Snatches 1.5/1
    50 Pullups
    50 Calorie row
    50 Pushups
    800m run w/ sandbag

  • 12/7/17

    SWOD
    5X - 1 Snatch Pull + 1 Squat Snatch + 2 OH Squat
    @ 80% of Snatch MAX 

    WOD
    4 rounds
    14 S2O 135/95
    16 Pistols
    18 OH Lunges 45/35

  • 12/6/17

    SWOD
    Bench 3x2 @ 95% of max

    WOD
    12 Min AMRAP
    12 SDHP 135/95
    12 Wallball Situps 20/14
    12 T2B
    12 HSPU

  • 12/5/17

    SWOD

    6X - 1 Clean Pull + 1 Squat Clean + 2 Split Jerk
    @ 80% of Clean MAX

    WOD
    12-9-6
    Thrusters 135/95
    C2B

    Rest 3 Mins

    3 minutes ME DU's 

  • 12/4/17

    SWOD
    Squat 3x2 @ 95% of max

    WOD
    4 Rounds
    10 Hang Snatches 115/75
    10 Burpee Box Jumps 24/20
    10 KB Swings 2/1.5

  • 12/1/17

    SKILL
    Turkish get-ups x4 (each arm)

    WOD
    5-4-3-2-1
    Ring MU's
    2-4-6-8-10
    Deadlifts 275/185

  • 11/30/17

    SWOD
    8 minute EMOM
    1 Wide grip Deadlift + 2 Hang Snatches + 1 Snatch Balance @ 80% of MAX


    WOD
    For time:
    800m run
    24 Front rack lunges 135/95
    24 WB Clean 24/20
    24 Sit-ups
    24 Calorie row
    800m run

    *20 minute time cap

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