WOD

Tuesday June 19, 2018 'WOD 6-19-18'

WOD
Competitive Version
Ascending ladder 9:00
1 ring MU, 1 power snatch (115/80)
2 ring MU. 2 power snatch
3 ring MU, 3 power snatch
4…..

Scaled version 9:00
**2 for 1 Kipping c2b or kipping pull ups
2 kipping pull ups, 1 power snatch (95/65)
4 kipping pull ups, 2 power snatch
6 kipping pull ups, 3 power snatch
8 kipping pull ups, 4 power snatch
10…….

Score is total number of reps

Monday June 18, 2018 'WOD 6-18-18'

WOD
Part 1
3 Rounds NOT for time but challenge yourself with a weight you can go unbroken on all reps
10 DL
15 Ring dips / matador
20 Wall ball sit ups

Part 2
3 Giant sets of
Max reps body weight bench press
200 meter farmers carry
** change hand positions every 50 meters – hang carry for 50 meters than switch to front rack ( shoulder postion

Thursday June 14, 2018 'WOD 6-14-18'


Wod 

LumberJack 20

For Time:
20 Deadlifts, 275/185
Run 400m
20 Kettlebell swings, 70/53
Run 400m
20 Overhead Squats, 115/75
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24/20
Run 400m
20 Dumbbell Squat Cleans, 45s/35s
Run 400m

Wednesday June 13, 2018 'WOD 6-13-18'

WOD
Alternating EMOMx 14:00 (7 rounds)
14/10 cal row/bike
:30’s of max reps DB power snatches ( fitness 40/20- RX/comp 50/35) * rest the remaining:30’s

**score is total DB snatches
**don’t let the rower become a recovery or throw away work hard to push through those cals
This should be given a max effort!!

Tuesday June 12, 2018 'Wod6-12-18'

WOD:
“Helen”
3 Rounds of:
400 meter run
21 Kettlebell swings 53/35
12 pull ups

Monday June 11, 2018 'WOD 6-11-18'

Part#1.
3 Sets:
10 DB Bench Presses
30 Dubs/60 singles
10 DL 185/135 (across all levels)
30 Dubs/ 60 singles
10 DB bent over rows (10 each side)
30 Dubs/singles

**for bench press and rows choose a moderate load to challenge yourself

Part#2:
3 sets of:

20 banded pull aparts
10-15 second L-Sit hold off pull up bar ** scale hanging knee tuck

Friday June 8, 2018 'WOD 6-7-18'

Nancy”
5 rounds for time:
400 meter run
15  OHS
*RX 95/65  (fitness 77/55)
Or
“Nansea”
5 rounds
400 meter row
15 OHS

IMPORTANT:  The focus for today’s WOD is the barbell work- try and go for unbroken or large sets on the OHS.  Run should not be a “throw away” but a steady pace perhaps 10 seconds slower than your typical 400 meter run.

Friday June 8, 2018 'Wod 6-8-18'

WOD 
20:00 Amramp of:
In teams of 2: percent to
50/35 cal row
50 Burpees
30/21 Cal bike/ Ski erg
50 KB American swings 53/35

Single version
2 rounds for time:
25/18 cal row
25 burpees
15/10 bike or Ski Erg
25 KB American swings 53/35

** to be RX we are looking for a 2 foot jump from bottom of each burpee

IMPORTANT: one partner works while other partner rest.
Encourage keeping reps short and quick- we want to avoid taking long breaks here.

Wednesday June 6, 2018 'WOD 6-6-18'

12:00 Amramp of:

6 DB push presses -(fitness 40/20- RX and Comp 50/35)
9 Deadlift ( fitness 185/125- RX and Comp 225/155)
30 dubs/60 singles

Tuesday June 5, 2018 'WOD 6-5-18'

4:00 Amramp of:
27/21 cal row/ski erg
21 T2 Bar
15 Power cleans.  (Fitness 85/55- RX 95/65- Competition 115/80)

Rest 4:00

4:00 Amramp of:
24/18 cal row/ski erg
18 Toes to bar
12 Power Cleans -(fitness 95/65- RX 115/80- Comp level 135/95)

Rest 4:00

4:00 Amrap of:
21/15 cal row/ ski erg
15 Toes 2 bar
9 Power Cleans (fitness 115/80- RX 135/95-comp 155/105)

**IMPORTANT: Try and avoid long breaks on the Toes 2 bar and Power cleans
Everyone should push hard and try to complete at least one round .

Monday June 4, 2018 ''

WOD 
Part#1
3 giant sets of:
16 front rack barbell reverse lunges at 35% of 1RM front squat
18 KB Russian swings
20 Weighted ab-mat sit ups

***IMPORTANT:  this is not for time but encourage everyone to move through these with as little rest as possible. Looking for quality reps-moving with purpose!

Part #2
3 giant sets of:
Max effort L-Sit holds on paralettles
20 Banded good mornings

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.