W.O.D.

  • 090617

    1a) Tempo PC 5 x 2 ( 2 sec each pos )

    1b) 2 wall climbs

    " Elizabeth "

    21-15-9 

    Clean 135/95

    Ring Dips

    Then:

    50 Russian Twists

  • 090517

    1) 10 x 2 Back Squat ( Rest 90 sec work up to 85 - 90% )

    2) 50 Abmat Situps

    FT:

    400m run

    50 DU

    50 Cal Row 

    400m run

    30 DU

    30 Cal Row

    400m run 

    10 DU

    10 Cal Row

    400m run

  • 090217

    1a) 5 x 2 Clean Deadlift + 1PC

    1b) 20 DU attempts or 45 sec

    " Rankle " 

    20 min AMRAP

    6 Deadlifts 225/155

    7 burpee pullups

    10 KB swings 2/1.5

    200 m run

  • 083117

    1) 5 x 1 BTN Split Jerk + 1 Split Jerk ( 2 sec hold, increase weight each set )

    WOD

    3 min Max DU

    3 min Max MBC

    3 min rest

    2 min Max Row

    2 min Max Power Snatch 75/55

    2 min rest

    1 min Max Assault Bike

    1 min Max Thruster 95/65


  • 082817

    EMOM 8

    O) 3 Full Snatches from hang 65%

    E)12 Slamballs

    " Barbara "

    5RFT

    20 pull ups 

    30 push ups

    40 situps 

    50 squats

  • 061017 WOD

    1) F.S. 1 x 20 reps (last 10 reps 3 breaths into chest between each rep)

    2 min Couch Stretch

    For Time:

    10-1 

    MBC 20/14

    KB Swing 1.5/1

    Push Press (Rx 115/85 I 95/65 B 75/45 )

  • 060817 WOD

    1a) 5 x 1 Snatch Hi Pull + Pwr Snatch + Snatch

    1b) 4 x 10 Pistol Progressions

    For Time

    Run 800m

    21-15-9

    Power Cleans 135/95

    HRPU

    Run 800m

  • 060717 WOD

    1a) 5 x 4 Push Press

    1b) 4 x 10 Barbell Curls

    4 Rounds  1 min each exercise

    Assault Bike

    Db Snatch

    Dubs

    Slamball

    Rest 1 min


  • 060517 WOD

    1a) 2 x 20 Back Squat

    1b) 2 x 10 Dumbell Pullover

    4RFT

    30 ABMAT SIT UPS

    20 PULLUPS

    10 BURPEE BOX JUMPS

  • 060217 WOD

    1a) 1 PC + 2 FS + 3 Pwr Jk x 4 sets

    1b) 20 bow tie hollow rocks

    3 rounds 

    50 dubs

    25 Thrusters

    Rx 75/55  I 65/45  B 55/35

  • 060117 WOD

    1a) Sumo Style Deadlift 10-8-6-8-10

    1b) ATV's x 8

    " Michael Row Your Boat Ashore "

    3 rounds 

    1000m row

    50 BE

    50 sit ups

  • 053017 WOD

    1a) 5 x 1 Snatch Hi Pull from knee + 1 Pwr Snatch + 1 Snatch

    1b) 4 x 10 French Press

    " Isabelle "

    30 Snatches 

    RX 135/95  I 105/65  B 75/35

  • 052717 WOD

    " MURPH "

  • 052417 WOD

    1a) Pause Front Squat 5 x 3 ( 2 sec in bottom )

    1b) K2E 4 x 8

    AMRAP 10

    5 OH ALT LUNGES EACH LEG 45/25

    10 HR PUSHUPS

    20 KB SWINGS 1.5/1

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