Category Archives: WOD

MON 4/16/18 Partner WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl – Then –
Movement Prep – 5 reps of each movement – 2 Rounds

WOD
20 Min AMRAP – One Partner works at a time – Break up the work any way you want –
10 Box Jumps 24/20”                                   L2-20/16”                                      L1-16/12”
20 Hang Power Cleans 95/65#                  L2-65/45#                                     L1-55/35#
30 Med Ball Abmat Sit ups 20/14#          L2-16/12#                                      L1-14/10#

40 Burpees
Rounds + Reps

FRI 4/13/18 WOD

WOD
15 Min AMRAP
2 Rope Climbs to 15’                                    L2-2 to AHAP                             L1-6 Hand over Hand
20 Wall Ball Shots 20/14#                           L2-16/12#                                   L1-14/10#
Run 200 meters                                             L2-Same                                     L1-Same

Rounds + Reps

THU 4/12/18 WOD

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 **Rest 2:30 between each set** (Compare to 12/22/17)

WOD
15 SumoDeadlift High Pull 95/65#              L2-75/55#                                      L1-45/25#
10 OTB Burpees
3 Rounds for Time

TUE 4/10/18 WOD

Strength WOD – Snatch Complex – Power Pulls 3 x 3 – Then – 3 Power Snatch (T/G) 2 Squat Snatch (Reset) – 5 Sets working to heaviest weight

WOD
“Randy”
75 Power Snatches 75/55#                         L2-55/35#                                      L1-45/25#
For time

MON 4/9/18 WOD

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 **Rest 2:00 between sets** (Compare 11/27/18)
WOD (Compare to 11/27/18)
21-15-9
Dumbbell Hang squat clean, 50/35#                      L2 – 45/30#                                 L1 – 25/15#
Handstand push-ups                                                  L2 – Knees on Box                     L1 – Pike or HOD Push ups

For Time

SAT 4/7/18 Strength – Overhead Squat –

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat

Overhead Pause Squat
3 x 3

Overhead Squat
5 x 3

Snatch Balance
5 x 1

Barbell Front Rack Walking Lunge
3 x 10 (add 10# to last)

FRI 4/6/18 WOD

Strength WOD – Front Squat – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 11/24/17)
WOD
Karen
150 Wall Ball Shots 20/14#         L2-100 @ 16/12#                          L1-75 @ 14/10#
For Time

THU 4/5/18 WOD

WOD
1600m Run                                  L2-1200m                                     L1-800m
Rest 3 minutes
1200m Run                                  L2-800m                                       L1-600m
Rest 2 minutes
800m Run                                     L2-400m                                       L1-400m
Rest 1 minute
400m Run                                      L2-400m                                       L1-200m

For Time

WED 4/4/18 WOD

Strength WOD – Push Press – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 12/14/18)

WOD
50-40-30-20-10
Abmat sit-ups (straight leg)      L2-Abmat Sit ups                        L1-Abmat Sit ups
Kettlebell Swings 70/55#            L2-60/45#                                      L1-45/25#

For Time