Today's WOD

January 27, 2015

Midline: 

25 Back Extensions

 

Strength:

Floor Press: 5x5x5 Linear (add 2.5-5 lbs from last week)

Orange= Work to a heavy single and max reps at 65%

 

Deadlift: 5x5x5 Linear (no touch and go)

 

WOD:

30 DB Snatch (alt arms)

30 Burpees

30 DB Snatch (alt arms)

 

 

 

January 20, 2015

Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 20). Focus on form. 

 

WOD: 

5 Rounds or 16 Min

20 (15) Cal Row

15 Burpees to 6" Target

 

January 17, 2015

TEAM WOD

 

In teams of four: Penalty for all but the winning team of each round. 

 

--Each team member takes 20 pulls at the rower. Max distance wins

--80 Box Jump Overs

--40 Team unison burpees

--75 Team situps

--80 KB Clean and Jerks

--Med ball sprint relay

...

January 16, 2015

Midline:

Rest

 

Strength:

Back Squat 

Grey= 3x3x3x3x3 Linear

Orange= Work to heavy 1 rep. Take 50% and max rep with solid form. (No more than 20). 

 

WOD:

100 Russian KBS 

EMOM 5 (3) Burpees

January 15, 2015

Midline:

Washboard Wednesday

30 Russian Twists

30 Med Ball Toe Touches

30 Muffin Tops

30 Ball Slams

 

Strength: 

Power Clean

Grey=10x5x5x5 Linear

Orange= Work to heavy one rep, take 50% and max rep (no more than 20) touch and go

 

WOD:

50 Double Unders (3:...

January 9, 2015

Midline:

Turkish Get Ups

x10 ea arm

 

Strength:

Push Press 5x5x5x5x5

 

WOD:

50 Single Unders (Orange=75 Double Unders First Round, 50 the second, 25 the third and fourth) 

15 Push Press (75/55)

15 Burpees

10 Min AMRAP

 

 

January 5, 2015

Midline:

20 KB Side Bends 

 

Strength:

Rest Day

 

WOD:

15 KB Swings (Russian) Orange=70/53

15 Sit Ups

10 Push Ups

10 Ring Rows Orange=C2B Pull Ups

5 Burpees 

 

12 Min AMRAP

January 2, 2015

Midline: 

Pistol Squat Progression and skill development

 

Strength:

Rest

 

WOD:

2 Min Wall Balls

2 Min Rest

2 Min Shuttle Run

2 Min Rest

2 Min Burpees

2 Min Rest

2 Min Russian KBS (54/35)

2 Min Rest

2 Min Ab-mat Situps

2 Min Rest

2 Min Dealer's Choice...

December 23, 2014

Midline:

Rest

 

Strength:

Rest

 

WOD:

12 Days of Christmas

1 Burpee

2 Power Clean (135/85)

3 Pull Ups

4 Push Ups

5 Toes to Bar

6 Russian KBS (70/53)

7 Mountain Climbers (ea leg)

8 Sit Ups

9 Deadlifts (135/85)

10 Med Ball Slams (20/14)

11 Box Jumps (20/14)

12 Front Rack Lunges (135/85)

 

Ju...

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Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 2...

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