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WOD Thursday 1.29.15

10 Min Every Minute on the Minute
Min 1 10-15 Meters Handstand Walk
Min 2 Muscle-Ups
(Last Week Of This!)
Then
5 Rounds For Time
10 Deadlifts 275/185#
Run 400 Meters
Rest 60 Seconds

Optional Accessory Work
3x
Supine Ring Rows x 10
Rest As Needed
Tempo Ring Dips x 8 @1112
(This Time Add Weight If Possible)
Rest As Needed

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WOD Wednesday 1.28.15

3 Minutes AMRAP
10 Thrusters 135/95#
10 Chest-2-Bar Pull-ups
Rest 3 Minutes
3 Minutes AMRAP
7 Burpee Box Jumps 24/20”
20 Double Unders
Rest 3 Minutes
Repeat From the Top

Extra Optional Work
20 Alternating Pistols
Rest As Needed
15-20 GHD Sit-ups
Rest As Needed

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WOD Tuesday 1.27.15

15 Minutes Every 90 Seconds
1 Snatch
Then
21-15-9 Reps For Time
Power Clean 165/115#
Wall Ball Shot 30/20#

Optional Accessory Work
3x
Glute Ham Raises x 6-8
Rest As Needed

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WOD Monday 1.26.15

15 Minutes Every 90 Seconds
1 Clean and Jerk
Then
4 Rounds For Time
12 Shoulder to Overheads 135/95#
12 Toes To Bar
Rest 3 Minutes
For Time
Run 800 Meters OR Row 1000 Meters

Extra Optional Work
3x
Hp Thrust x 8
(Increase Weight Each Week On These)
Rest As Needed
30-45 Seconds Freestanding Handstand Hold
Rest As Needed

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WOD Friday 1.23.15

Front Squat
5-5-5-5-5 Reps
Then
9 Minutes AMRAP
1,1,2,2,3,3,4,4,5,5…
Strict Handstand Pushups
Dumbbell Weighted Step-ups 45/30#
Under 6′ Tall, Use 20” Box
Over 6′ Tall, Use 24” Box

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WOD Thursday 1.22.15

10 Minutes Every Minute on the Minute
Min 1: 10-15 Meters Handstand Walk
Min 2: Muscle-Ups
(Add Here From Last Week)
Then
1 Mile Run TT

Optional Accessory Work
3x
Supine Ring Rows x 10
Rest As Needed
Tempo Ring Dips x 8 @1112
Rest As Needed

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WOD Wednesday 1.21.15

10 Rounds For Time
In Partners
5 Srict Handstand Pushups
10 Power Cleans 135/95#
15 Russian Swings 70/53#
25 Wall Ball Shots 20/14#
Partner Alternate ROUNDS
Until 10 Rounds are Achieved

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WOD Tuesday 1.20.15

7 Sets Building:
Hang Snatch + Snatch
Then
5 Rounds For Time
50 Double Unders
15 Burpee Pull-ups

Optional Accessory Work
3x
Glute Ham Raises x 6-8
Rest As Needed

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WOD Monday 1.19.15

7 Sets Building:
1 Power Clean + 1 Push Press + 1 Jerk
Then
10 Minutes AMRAP
6 Toes To Bar
9 Front Squats 115/75#
12 Box Jumps 24/20”

Optional Accessory Work
3x
Hp Thrust x 8
Rest As Needed

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WOD Friday 1.16.15

Back Squat
5-5-5-5-5 @32X1
Then
Open Wod 12.3
18 Minutes AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overheads 115/75#
9 Toes To Bar

Optional Accessory Work
3x
Hip Thrust x 8
Rest As Needed
Glute Ham Raise x 6-8
Rest As Needed

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WOD Thursday 1.15.15

10 Minutes – Every Minute on the Minute
Min 1: 10-15 Meters Handstand Walk
Min 2: Muscle-Ups
(Add Here From Last Week)
Then
Run 800 Meters
30 Deadlifts 225/155#
Run 800 Meters

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WOD Wednesday 1.14.15

3x
Weighted GHD Hip Extensions x 8 @21X3
Rest As Needed
Accumulate 30 Seconds L-Seated Hang
Rest As Needed
Then For Time
Row 250 Meters
15 Burpees
25 Kettlebell Swings 70/53#
15 Burpees
Run 200 Meters

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WOD Tuesday 1.13.15

7 Sets Building:
2 Split Jerks (2 Second Pause Dip)
Then
3 Rounds For Time
10 Front Squat 155/105#
10 Handstand Pushups
Rest 5 Minutes
3 Rounds For Time
10 Front Squats 135/95#
10 Chest-2-Bar Pull-ups

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WOD Monday 1.12.15

7 Sets Building:
High Hang Snatch + Hang Snatch

Then

Open WOD 14.1/11.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches 75/55#

Optional Accessory Work
3x
Good Morning x 8
Rest As Needed
45-60 Seconds Handstand Hold
(Nose and Toes Only Against Wall)
Rest As Needed