WOD Archive

Oct06

Wednesday, 10/07/15 - W.O.D.

W.O.D.

"Jennifer" - 26 min AMRAP
- 10 pull-ups - 15 KB Swing 35/53 - 20 Box Jump 20/24
       
Oct05

Tuesday, 10/6/15 - W.O.D.

W.O.D.
7 min AMRAP 2/2, 4/4, 6/6...
- Deadlift (155/225)
- Strict handstand push-ups
 
Rest 5 minutes
 
7 min AMRAP 2/2, 4/4, 6/6...
- Power Cleans 105/155
- Bar Facing Over Burpee
     
Oct03

Monday, 10/05/15 - Strength & W.O.D.

Strength:

Power Snatch 5-5-5-5
Squat Snatch 4-4-4-4
Overhead Squat 3-3-3-3

W.O.D.

6 min AMRAP
3/3, 6/6, 9/9/...
- Power Snatch (65/95)
- Overhead Squat (65/95)
   
Oct01

Friday, 10/2/15 - W.O.D.

W.O.D.

For Time:
4 Rounds
- 10 T2B
- 10 OH Squat (155/105)
Rest 2 Min
3 Rounds
- 20 Box jumps (20/24)
- 400m Run
     
Sep30

Thursday, 10/1/15 - E.M.O.M. & W.O.D.

8 min EMOM:
3-5 Reps: Ring MU, Bar MU, Strict C2B (choose 1)
15 min to get through as many times as you can:
3-5 HSPU
1 Power Clean & Jerk 
Rest 1 min
2 min Max Rep Plate Push-ups
Sep29

Wednesday, 09/30/15 - Strength & W.O.D.

Back Squat: 15 min to build to a heavy triple

W.O.D.

For Time:
- 150 DU
- 60 Front Rack Box Step Ups (35/45) (20/24) *must alternate legs
- 75 DU
- 30 Front Rack Box Step Ups (35/45) (20/24) *must alternate legs
Sep28

Tuesday, 09/29/15 - W.O.D.

W.O.D.

6 RFT
- 3 Snatch (115/165)
- 5 Bar Facing Over Burpees
- 7 C2B
       
Sep26

Monday, 09/28/15 - Strength & W.O.D.

Deadlift: 5-5-5-4-4-4-3-3-3

W.O.D.

5 RFT:
- 20 WB (14/20)
- 10 DL (155/225)
       
Sep24

Friday, 09/25/15 - W.O.D.

W.O.D.

14 min AMRAP:
- 150 WB (14/20)
- 30 MU (Scale 1: BMU, Scale 2: Strict C2B)
Sep23

Thursday, 09/24/15 - W.O.D.

W.O.D.

For Time:
- 18 DL (155/225)
- 100 DU
- 15 DL (155/225)
- 80 DU
- 12 DL (155/225)
- 60 DU
- 9 DL (155/225)
- 40 DU
- 6 DL (155/225)
- 20 DU
- 3 DL (155/225)
- 10 DU
       
Sep22

Wednesday, 09/23/15 - W.O.D.

W.O.D.

"Live By":
- Snatch (75/115)
- T2B
Start with 2 Snatch, 2 T2B on Minute 1
3 Snatch, 3 T2B on Minute 2...
And continue adding reps until you cannot complete the work within the minute
           
Sep21

Tuesday, 09/22/15 - E.M.O.M. & W.O.D.

8 min 5 Rep Back Squat EMOM
2 min Rest
8 min 3-5 Rep HSPU Negative EMOM
 
W.O.D
5 min AMRAP:
4 Bar over facing burpees
4 Front Squat (95/135)
         
Sep19

Monday, 09/21/15 - W.O.D.

W.O.D.

4 min AMRAP: - 6 C2B - 10 Clean & Jerk (75/115)
2 min Rest
4 min AMRAP: - 8 C2B - 8 Clean & Jerk (85/125)
2 min Rest
4 min AMRAP: - 10 C2B - 6 Clean & Jerk (95/135)
           
Sep17

Friday, 09/18/15 - Strength & W.O.D.

Strength:

Front Rack Walking Lunge Strength:
14-12-10-8-6
 

W.O.D.

12 min AMRAP
800m run Buy-in
- 14 WB (14/20)
- 12 DL (95/135)
- 10 Front Rack Lunge Steps (95/135)
         
Sep16

Thursday, 09/17/15 - Team W.O.D.

Categories // team

Team WOD - in teams of 3!

7 RFT:
- 10 Hang Cleans (95/135)
- 30 DU (Scale 60 singles)
- 1 Rope Climb (Comp: Legless)
*Everyone begins on the hang cleans, once the 1st person has completed their hang cleans, then move the DUs, and the next person begins on their Hang Cleans. You begin rotating through once the movement in front of you is open.  You are done when everyone has completed 7 rounds.
       
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