Daily WOD Post

  • 9.3.14

     

    WOD
    10 mintue AMRAP
    2 Rope climbs
    6 Box jumps 24/20
    8 T2b

    -Rest 2 minutes-

    5 minute AMRAP
    800m run
    Max effort thrusters for remainder of the 5 min. 95/65

    -Rest 1 minute-

    100 dubs for time (7 minute time cap)
    *Every time you miss on the rope or rest there is a 100m run penalty. That means every time the rope stops spinning.


     


  • 9.2.14

     

    STRENGTH
    10min EMOM
    4 Deadlifts @ 70-75% 1rm

    WOD
    For 21 minutes (alternate the movement every minute)
    Minute 1: 15 KB swings 53/35
    Minute 2: 12 Slam balls 20/15
    Minute 3: 20 Iron mikes
    * Athletes rest the remainder of each minute as soon as they get done with that movement. Cut the iron mikes down by 2 if you aren't able to complete all 20 within the minute.



  • 9.1.14

     

    STRENGTH
    4x3/6 @ 80% of 1rm front squat
    (3 front squats/6 back squats)

    WOD
    400m run
    21-15-9
    Back squat 155/105
    Burpee over bar
    400m run



  • 8.30.14

     

    WOD
    8 minute time cap:
    800m run
    10 squat cleans 155/105

    At the 8:00 mark 4 Rounds:
    15 Deadlifts 155/105
    200m Plate carry 45/25
    *Deadlift weight will be the same as the squat cleans.



  • 8.29.14

     

    OLY
    10 minute EMOM
    1 Hang snatch + 2 Overhead squats

    WOD
    "Karabel"
    15 min AMRAP
    3 power snatches 135/95
    15 ball balls



  • 8.28.14

     

    WOD
    2 min max effort KB snatches 53/35
    1 min rest
    2 min max effort KB swings 53/35
    1 min rest
    2 min max effort KB goblet squats 53/35
    1 min rest
    2 min max effort KB high pulls 53/35
    1 min rest

    At the 12:00 mark complete for time:
    15-12-9
    Burpees
    Sit ups
    * There will be 5 scores for this WOD (4 ME scores + time for the 15-12-9).



RSS Feed