Today's WOD

December 22, 2014

Partner WOD

 

1 Min Med Ball Squat Toss

1 Min Med Ball Sit Ups

1 Min Med Ball Side Toss

1 Min Med Ball Pull Ups

x3

 

Score= Total Reps

November 12, 2014

Midline:

OH KB Walks (on PVC w/ Bands)

Partner works on L-holds and Toes to Bar

 

Strength:

Grey: Push Press 3x3x3x3x3

Orange: Push Jerk 1x1x1x1x1

 

WOD:

3 RFT

50 Double Unders (3:1)

20 KBS Russian (70/53)

10 Burpees

 

 


 

November 10, 2014

Midline:

30 GHDs

 

Skill: Squat Clean

 

Strength:

EMOM 3 Squat Cleans

with remaining time, max double unders 3:1 double to single ratio

Score= Strength and D/Us

 

WOD:

50 Burpee Wall Balls (with Partner)

 

November 7, 2014

Midline:

25 Gator Pushups

 

Strength:

Front Squat 

3x3x3x3x3

 

WOD:

Row 500M

21 Dumbell Thrusters (45/30)

Row 400M

15 Dumbell Thrusters 

Row 300M

9 Dumbell Thrusters 

November 6, 2014

Midline:

HS Hold Progress

 

Strength:

Power/Squat Clean

5 Attempts at a 1RM

Then: 2x2x2 Clean Pulls @ 110% of 1 RM

 

WOD:

800M Run/1,000M Row

50 Box Jumps

400M Run/ 500M Row

November 5, 2014

Midline: "Washboard Wednesdays"

20 Russian Twists

20 Med Ball Toe Touches

20 Sit Ups with Ball

20 Ball Slams

2 RFT

 

Strength:

Back Squat

5x5x5

 

WOD: 

3 Rounds

1 Min Max Cal Row

1 Min Rest

1 Min Max Pushup (RX=Ring Pushup)

1 Min Rest

1 Min AbMat Sit Up

November 4, 2014

Midline:

30 Toes to Bars

 

Strength:

Power Snatch

3 Reps on the minute for 10 minutes

 

WOD:

10 Min AMRAP

Buy In: 100 Double Unders

Then AMRAP:

20 KBS (53/35)

20 Lunges

November 3, 2014

Midline:

40 GHDs

 

Strength:

Push Press

3x3x3x3x3

 

WOD:

15x12x9x6x3

Deadlift (115/75) (light)

Push Press (115/75)

Burpee

 

 

 

October 13, 2014

Midline:

20 GHDs (Slow)

20 Back Extensions

 

Skill/Strength:

Hang Power Snatch

20 Mins to Establish 2RM

 

WOD: 

3 RFT

1:00 Wall Balls (20#)

1:00 T2B

1:00 Row for Calories

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Featured Posts

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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