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 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 17, 2015

Midline:

Parallette Drill

 

Strength:

Power Snatch

Grey: 5x5x5x3x3

Orange: Work to heavy one rep. Take 50% and touch and go rep, no reset at the bottom. No more than 20. 

 

WOD:

Row 500M

15 T2B

15 Dips (Orange=Stict ring)

4 RFT or 15 Min

 

 

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 14, 2015

Midline:

Rest

 

Strength:

Front Squat

Grey= 3x3x3 Linear

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

 

WOD:

3 Min AMRAP

10 DB Push Press

10 Ring Rows 

20 Lunges

Rest 3 Mins

3 Rounds

 

Orange=

5 HSPU

10 C2B Pull Ups

15 Pistol...

January 13, 2015

Midline:

30 T2B 

 

Strength:

Grey= Floor Press 5x5x5

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

 

Deadlift

Grey= 5x5x5

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

 

WOD:

'Tabata Something Else'

Pull Up

Push Up

Sit Up

Squat

 

January 9, 2015

Midline:

30 GHDs

 

Strength: 

Deadlift 5x5x3x3x3

 

WOD:

Partner

 

A Row 250M

B Plank Hold

 

A 10 Wall Balls

B Wall Sit

 

A 20 Russian KB Swings

B OH Plate Hold (45/25)

 

3 RFT or 15 Min Cutoff

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 8, 2015

Midline:

30 Sec Med Ball Partner Toss

30 Sec Russian Twists

30 Sec Med Ball Pike

2 Rounds

 

Strength:

Squat Clean 5x5x5x5

 

WOD:

30 Med Ball Squats 

20 Med Ball Cleans

10 Med Ball Slams

Overhead Med Ball Sprint D/Bx2

Rest 1 Min 

2 Rounds (Orange=3)

 

 

...
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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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