WOD Archive

Oct30

Monday, 10.30.17 - WOD

WOD:
12 min AMRAP:
30 DB Snatch (35/50)
15 T2B
30 Wall Ball (14/20, 9/10' Line)

Post WOD:
10 min to find heavy complex:
1 Power Snatch
1 Squat Snatch

Oct27

Friday, 10.27.17 - WOD

WOD:
For Time:
9-15-21
Thrusters (65/95)
Bar Facing Over Burpees

5 min Rest

For Time:
30 Thrusters (65/95)
30 Pull Ups - Comp: C2B
15 Thrusters (65/95)
15 Pull Ups - Comp: C2B

Oct26

Thursday, 10.26.17 - Strength + WOD

Categories // strength

WOD:
10 min AMRAP:
50 DU
15 HSPU

Post WOD:
6-5-4-3-2 Strict Press

Oct25

Wednesday, 10.25.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
For Time:
Amanda: 9-7-5
Ring MU
Squat Snatch (95/135)

Oct24

Tuesday, 10.24.17 - WOD

WOD:
For Max Reps & Cals:
5 min Max Cal Row
1 min rotation
5 min Max Box Jumps (20/24)
1 min rotation
5 min Max 200m Runs
1 min rotation
5 min Max Assault Bike Cals
1 min rotation
5 min Max Rep Rig Touch Burpees
1 min rotation
5 min Max Rep Ab Mat Sit-Ups

Oct23

Monday, 10.23.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min EMOM: 1 Squat Clean

WOD:
For Time:
18-15-12-9-6-3
Squat Clean (75/115)
T2B

Oct20

Friday, 10.20.17 - WOD

WOD:
Max Rep/Cals:
3 min on, 1 min off

- Ring MU
- Assault Bike
- C2B
- Row
- Pull-ups

Oct19

Thursday, 10.19.17 - Strength + WOD

Categories // strength

STRENGTH:
2-2-2-2-2 Overhead Squat

WOD:
4 RFT:
15 OH Squat (65/95)
100 DU
15 T2B

Oct18

Wednesday, 10.18.18 - Strength + WOD

Categories // strength

STRENGTH:
12 min to build to a heavy set of 4 DL

WOD:
9 min AMRAP:
10 Bar Facing Over Burpees
5 DL (Rx: 165/235, Comp: 205/315)

Oct17

Tuesday, 10.17.17 - WOD

WOD:
12 min AMRAP:
40' DB Walking Lunges (35/50)
10 DB Front Squat (35/50)
10 C2B

Oct16

Monday, 10.16.17 - WOD

WOD:
On a running clock, complete nine 2-minute Rounds for Max Rep Jerks:

3 Rounds:
(20/13) Cal Assault Bike
Max Rep Jerks (135/205)

3 Rounds:
(25/17) Cal Row
Max Rep Jerks (135/205)

3 Rounds:
300m Run
Max Rep Jerks (135/205)

Oct13

Friday, 10.13.17 - WOD

WOD:
For 12 minutes:
500m Row Buy-in

In remaining time:
AMRAP:
8 T2B
12 Box Jumps (20/24)
16 Thrusters (65/95)

Oct12

Thursday, 10.12.17 - Strength + WOD

Categories // strength

STRENGTH:
5 min EMOM:
5 Strict Pull Ups

WOD:

For Time:
50 C2B
50 Ab Mat Sit Up
25 C2B
25 Ab Mat Sit Up

Oct11

Wednesday, 10.11.17 - Strength + WOD

Categories // strength

WOD:
On a 15 minute running clock:

0:00-5:00:
400m run
Max rep WB 14/20 (9'/10')

5:00-10:00:
400m run
Max rep DB power cleans (35/50)

10:00-15:00:
400m run
Max rep DB S2OH (35/50)

STRENGTH:
2-2-2-2-2 Jerk

Oct10

Tuesday, 10.10.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min: Squat Clean Triples

WOD:
7 RFT:
30 DU
20 alt. single arm DB snatch (35/50)
10 pistols

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