WOD

Category Archives

Thursday, 6/29/17

Skill/Strength: Burgener Snatch Warm-up WOD: 9-15-21: Squat Snatches (115/75#) Push-ups Weighted Sit-ups… read more

Wednesday, 6/28/17

Skill/Strength: Shoulder Presses: 1×5 @ 65% of WM (Working Max: 90% of 1RM) 1×5 @ 75% of WM 1×5+ @ 85% of WM WOD, Every 2min for 8min: 100m Sprint 10 Burpees ME Doub… read more

Tuesday, 6/27/17

WOD, 14min AMRAP: 12 Burpees 10 Alternating Pistols 8 Toes to Bar 6 Pull-ups 4 Bar… read more

Monday, 6/26/17

Skill/Strength: Back Squats: 1×5 @ 65% of WM (Working Max: 90% of 1RM) 1×5 @ 75% of WM 1×5+ @ 85% of WM WOD, 4RFT: 100m Sprint 6 Curtis P’s (95/65#) Curtis P’s: https://youtu.be/uLff8fhPIQg… read more

Saturday, 6/24/17

WOD, 4RFT: 800m Run 9 HSPU 18 Box Jumps (24/20″) 27 KB Swings… read more

Friday, 6/23/17

WOD: 5×2 Squat Cleans* *Use the heaviest weight you can for each set. Rest as needed between… read more

Thursday, 6/22/17

WOD: 50 Abmat Sit-ups 40 Double Unders 30cal Row 20 Push-ups 10 Toes to Bar 20 Push-ups 30cal Row 40 Double Unders 50 Abmat… read more

Wednesday, 6/21/17

WOD, 3RFT*: 800m Run *2min rest between rounds. Finisher: Tabata Doub… read more

Tuesday, 6/20/17

WOD, “Danny”, 20min AMRAP: 30 Box Jumps (24/20″) 20 Push Presses (115/75#) 30… read more

Monday, 6/19/17

Skill/Strength: 5min EMOM: 1 Snatch @ 70% of 1RM WOD, 3RFT: 400m Run 21 Burpees 12 Thrusters… read more

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