Blog

Friday June 1, 2018 'WOD 6-1-18'
WOD 

5 Rounds

Every 4:00:

30 Russian swings 53/35

20/14 Calorie Row

10 Box jump 24/20

 

Every four minutes, athletes will complete one round of  and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds.

If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

 

Thursday May 31, 2018 'WOD 5-31-18'
  • WOD 
  • 32 Intervals
  • :20 On
  • :10 Off
  • Cycle through
  • Burpee pull-up
  • Power clean 95/65
  • Toes to bar
  • Shoulder to overhead
Wednesday May 30, 2018 'WOD 5-30-18'
Wednesday 5-30-18
WOD 
45 Minute AMRAP 

1600m Row

10 Wall climbs

800m Run

8 Wall climbs

400m Farmers carry 53’s/35’s

6 Wall climbs

200m Front rack carry 53’s/35s

4 Wall climbs

Tuesday May 29, 2018 'WOD 5-29-18'
WOD 
As Many Rounds and Reps As Possible In 5 Minutes:

200m Run

7 Power snatches 75/55

As Many Rounds and Reps As Possible In 5 Minutes:

200m Run

7 Power snatch  95/65

As Many Rounds and Reps  As Possible In 5 Minutes:

200m Run

7 Power snatch 115/75

  • Pick up where you left off on the previous round
  • Score = total rounds and reps from all 3 amraps
Friday May 25, 2018 'WOD 5-25-18'

5 Rounds For Time:

5 MU or 10 Ring dips (Matador/ parelettes)

5 Barbell Complex 115/75

  • Complex = Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead
  • Rx+ = 5 Ring muscle ups
Thursday May 24, 2018 'WOD 5-24-18'
For Time:

30 Kettlebell swings 53/35

30 Toes to bar

30/20-cal. Row

30 Dumbbell box step-overs 24/20-(35’s/20’s)

40-ft. right-arm dumbbell overhead lunge

40-ft. left-arm dumbbell overhead lunge

Wednesday May 23, 2018 'WOD 5-23-18'
Murph Prep:
20 Minutes:

1000m Row

800m Run

Remaining time:

As Many Rounds As Possible Of Cindy

  • Cindy = 5 pull ups, 10 push ups, 15 air squats
  • RX+ 20/10 lbs vest (murph prep)
  • Score Cindy rounds and reps
Friday May 18, 2018 'WOD 5-18-18'
WOD 
As Many Rounds As Possible In 5 Minutes:

200m Run

9 Thrusters 75/55

Rest 5:00

As Many Rounds As Possible In 5 Minutes:

200m Run

9 Thrusters  95/65

Rest 5:00

As Many Rounds As Possible In 5 Minutes:

200m Run

9 Thrusters 115/75

  • Pick up where you left off on the previous round
  • Score = total rounds and reps from all 3 amraps
Thursday May 17, 2018 'WOD 5-17-18'
WOD 
5 Rounds for Time

100-meter sprint

10 Squat Clean Thrusters 115/75

15 Kettlebell Swings 53/35

100 meter Sprint

  • 2 minutes Rest between rounds
Wednesday May 16, 2018 'WOD 5-16-18'
WOD 
Complete As Many Rounds As Possible In 15 Minutes:

100m Kettlebell Front rack carry 53/35’s

15 Ab-mat sit-ups

2- Rope climbs

Tuesday May 15, 2018 'WOD 5-15-18'
WOD 
Five Rounds For Time:

7 Deadlifts 275/185

30 Air Squats

7 Handstand push-ups

Monday May 14, 2018 'WOD 5-14-18'
WOD 
Tabata
PC 95/65
Over Bar Burpee
PP 95/65
Push Ups