Category Archives: WOD

2016-07-21

| July 20, 2016

7/21/16 Metcon (AMRAP – Rounds) 20 minute E5MOMRx:600m run40 DU20 ring dips10 HSPU Scaled:400m run80 SU20 ring dip progressions10 HSPU progressions This does not turn into an AMRAP.

2016-07-22

| July 21, 2016

7/22/16 Split Stance Push Jerk (2-2-2-2-2) (increasing load) Metcon (Time) 3 RFTRx:5 burpee ring MU10 squat cleans, 135/95#15 box jumps, 24/20″ Scaled:5 burpee bar MU/pull-up progressions10 squat cleans, 95/65#15 box jumps/step-ups, 20/20″

2016-07-23

| July 22, 2016

7/23/16 Metcon (Time) Partner WOD8 RFT (each partner does 4 RFT)10 thrusters (partner A)125m row (partner B) Rest 30 seconds, then switch. Rx: 115/85#Scaled: 95/65#

2016-07-25

| July 24, 2016

7/25/16 Metcon (AMRAP – Rounds) E2MOM for 22 minutesRx:200m run7 KBS, 53/35#7 OHS, 95/65# Scaled:100-200m run7 KBS, 35/26#7 OHS, 75/55# This does not turn into an AMRAP.

2016-07-26

| July 25, 2016

7/26/16 Paused Front Squat (3-3-3-3-3) 3 second pause at the bottom (increasing load) Metcon (Time) Rx:25 front squats, 115/85#25 ring dips25 deadlifts, 115/85#15 front squats, 135/95#15 ring dips15 deadlifts, 135/95#5 front squats, 155/105#5 ring dips5 deadlifts, 155/105#CASH OUT: 400m run Scaled:25 front squats, 65/45#25 ring dip progressions25 deadlifts, 65/45#15 front squats, 95/65#15 ring dip progressions15 […]

2016-07-27

| July 26, 2016

7/27/16 Metcon (Distance) Max distance HS walk in 10 minutes Metcon (AMRAP – Rounds and Reps) 15 minute AMRAPRx:10m HS walk15 pull-ups20 GSPU25 TTR Scaled:30 second HS hold15 pull-up progressions20 GSPU on knees25 knees to hip/chest

2016-07-13

| July 12, 2016

7/13/16 Metcon (Time) 3 RFTRx:10 ring muscle ups10 deficit HSPU (45# plates)20 goblet lunges, 53/35#40 DU1:00 minute rest Scaled:10 muscle up progressions10 HSPU progressions20 goblet lunges, 35/26#40 DU attempts or 2:1 SU1:00 minute rest

2016-07-12

| July 11, 2016

7/12/16 Split Jerk (1-1-1-1-1) (increasing load) Metcon (Time) 20 burpees1000m row or 800m run15 burpees750m row or 600m run10 burpees500m row or 400m run15 burpees250m row or 200m run20 burpees Row or run each round. Both are considered Rx.

2016-06-28

| June 27, 2016

6/28/16 2 Clean Pulls + 1 Squat Clean (1×1) Metcon (Time) 3 RFTRx:400m run25 GSPU25 KBS 53/35# Scaled:400m run25 GSPU on knees25 KBS 35/26# Rx+: 600m run, clapping GSPU, KBS 70/53#

2016-06-29

| June 28, 2016

6/29/16 OPEN GYM: take 20 minutes to work on your weaknesses Metcon (Time) Rx:1000m row50 thrusters 45/35#30 pull-ups20 HSPU10 muscle-ups Scaled:1000m row50 thrusters PVC pipe30 pull-up progressions20 HSPU progressions (1-2 abmat max)10 muscle-up progressions 2:1