WOD/Blog
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10/21/14

Strength WOD: Weighted Pull ups 5-3-3-1-1-1 Conditioning WOD: 15 Min AMRAP 8x Deadlifts (95/65)7x Power Cleans (95/65)6x Power Snatches (95/65)8x Kipping Pull ups7x Chest to Bar Pull ups6x Strict Pull Ups6x Deadlifts (95/65)5x Power Cleans (95/65)4x Power Snatches (95/65)6x Kipping Pull ups5x Chest to Bar Pull ups4x Strict Pull Ups4x Deadlifts (95/65)3x Power Cleans (95/65)2x […]

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10/20/14

Skill WOD: L-Hold / Strict Toes-to-Bar 5 rounds of:5 Second hanging L-Hold5 Strict leg raises Partner Conditioning WOD Each partner will complete 20x Bench presses20x pushups400m run as team20x Bench presses (add weight)15x pushups400m run as team15x Bench presses (add more weight)10x push ups

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10/19/14

Skill/Strength Box Jumps 5 attemps to find max height Conditioning WOD: 3 RFT 50x Goblet Squats (53/35)50x Kettlebell Swings (53/35)50x Box jump overs (24/20)

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10/18/14

Conditioning WOD For time: 800m Run50x Air Squats40x Push ups30x Pull ups20x Jumping Lunges10x Burpess400m Run10x Air Squats20x Push ups30x Pull ups40x Jumping Lunges50x Burpees200m Run

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10/17/14

Conditioning WOD: “Uncle Billys Barbell from Hell“ 4RFT 10x Cleans (75/55) 20x Push Press (75/55) 30x Deadlifts (75/55) 40x Back Squats (75/55) Run 400m 5 Burpee Penalty every time you drop the bar 35min Cap

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10/16/14

Strength WOD: Hang Power Clean 3×3 at 80-85%  of 1RM Conditioning WOD: “Diane” 21-15-9 reps of: Deadlift (225/155)Handstand push-ups 8min Cap

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10/15/14

Conditioning WOD: Pull-Up Bi-atholon Run 800m18 Pull upsRun 800m15 Pull upsRun 800m12 Pull up10 burpees everytime you come off the bar Mod Pull-Ups with Banded Pull-Ups30 Min cap

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10/14/12

Strength WOD: Back Squat 15 Minute Find heavy set of 3 with 2 second hold at the bottom Conditioning WOD: 100 Double unders -Then- 21-15-9 of:Kettlebell Swings (53/35)Burpees -Then- 100 Double unders-Then-  9-15-21Kettlebell Swings (53/35)Burpees100 Double Unders 20 Min Cap

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10/13/14

Conditioning team WOD: In teams of 3 CONQUER the following stations for 24 minutes – Max effort Thrusters (65/45) – 200m Medball run (20/14) – Max effort ‘Charlies’ Switch stations every time runner returns

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10/12/14

Conditioning Team WOD: In teams of four cycle through these stations every minute for 24 minutes – Wallballs (20/14) – Russian Kettlebell Swings – Calorie Row – Sled Drags