Category Archives: WOD

2017-07-12

| July 11, 2017

07/12/2017 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk (1-1-1-1-1) 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk Metcon (AMRAP – Rounds) 16 minute E4MOM 400m run9 Overhead Squats, 115/85# Rest in the remaining time Scales:20om run95/65# 155/105# RX +

2017-07-13

| July 12, 2017

07/13/2017 10 minutesMax distance Handstand Walk Metcon (Time) 5 RFT25 Sit Ups20 Burpees15 Pull Ups10m Handstand Walk Scales:Banded Pull Ups or ring rows

2017-07-14

| July 13, 2017

07/14/2017 Clean Pull (3-3-3-3-3 @95% or 1RM ) Metcon (Time) 21 Push Jerks, 155/105#15 Front Squats9 Bar Muscle Ups15 Front Squats21 Push Jerks *Penalty for breaking reps: 100m run. Max penatlies: 10 Scales:135/95 or 115/85# or 95/65#2:1 C2B pull ups, pull ups, ring rows

2017-07-15

| July 14, 2017

07/15/2017 Metcon (Time) Partner WODBuy in: 50m swim or 200m run with mb 20/14#60 Goblet squats 53/35#30 Burpees60 Russian twist 53/35#30 Push ups60 KB swings 53/35#Cash out: 100m sled pull with partner on it(If sled not available then 50m swim or 200m run with mb) Both partners run or swim. MB must be held OH […]

2017-07-17

| July 16, 2017

07/17/2017 Metcon (AMRAP – Rounds) 24 Minute EMOM, 115/85#Minute 1: 3 squat cleans, 10 STOMinute 2: 2 squat cleans, 10 TTBMinute 3: 1 squat cleans, 10 Ring Dips Scales:95/65# or 75/55#Hanging knee raises or V-ups or modified v-upsbanded dips or push ups or box dips/bench dips Rx+ is 3 squat cleans per minute

2017-07-18

| July 17, 2017

07/18/2017 Clean and Jerk (4 x 2 @ 80-85% / level load) may reset after each rep Metcon (Time) 1000m row / 800m run20 burpees750m row / 600m run15 burpees500m row / 400m run10 burpees250m row / 200m run20 burpees Athletes may choose either the run or the row; either is Rx.

2017-07-19

| July 18, 2017

07/19/2017 Metcon (Time) 3 RFT10 C2B Pull Ups15 HSPU20 Goblet Lunges, 53/35#40 Double Unders1:00 Rest Rx+ 5 rounds25 min cap scales:pull ups, banded pull ups, ring rowsdb press35/26# kb2:1 singles

2017-07-20

| July 19, 2017

07/20/2017 Metcon (Time) 50 Wall Balls 20/14#50 Sit Ups50 KB Swings, 53/35#50 OTB Burpees, 24″25 KB Swings, 53/35#25 Sit Ups25 Wall Balls 20/14#25 OTB Burpees, 24″15 KB Swings, 53/35#15 Sit Ups15 Wall Balls 20/14#15 OTB Burpees, 24″ Hands and feet can touch the box (regional style) Scales:14/10#35/26#

2017-07-21

| July 20, 2017

07/21/2017 2 Deadlifts + 2 Squat Cleans (Spend 15 minutes building to a heavy for the compl) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP10 TTR10 Hang Power Snatch, 95/65#400m run *10 reps for each 100m run. 60 reps each round. scales:v-ups or modified v-ups75/55# or 65/45#200m runScales:

2017-07-22

| July 21, 2017

07/22/2017 Metcon (Time) Partner WOD3 Rounds for Time400m Farmers Carry, 53/35#Station 1 (100m mark): KB SDHP, 15 each partnerStation 2 (200m mark): Russian Twists with KB, 15 each partnerStation 3 (300m mark): KB Swings, 15 each partnerStation 4 (400m mark): KB Snatches, 15 each partner One KB per team. Partners may alternate carrying the KB […]