Monday WOD 2/6/17
Warm Up: Tabata: Mountain Climbers Side Plank Single Leg Deadlift Strict Press Strength: OH Complex 3 Push Press + 2 Push Jerk *Find a 1RM for the complex WOD: 9 min AMRAP: 10 Deadlifts (185/125) 10 Box Jumps (24/20) 10 …
Year: 2017
Saturday WOD 2/4/17
Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Skips Length of Rig 10 Push Ups Butt Kickers Length of Rig 10 Tuck Jumps WOD: 4 Rounds For Time: 400m Run 20 Walking Lunges 15 Power Cleans (135/95) 10 …
Friday WOD 2/3/17
Warm Up: Tabata: Burpees Plank Hold Russian KB Swing DU’s Strength: Power Snatch 1-1-1-1-1-1 WOD: 9 min AMRAP: 10 Push Jerks (135/95) 30 DU’s (2:1 Singles) 100m Sprint
Thursday WOD 2/2/17
Warm Up: Tabata: Jumping Squats Atomic Sit Ups Broad Jumps Kip Swings WOD: 4 Rounds For Time: 100m Farmer Carry (53/35) 15 Thrusters (95/65) 10 Pull Ups
Wednesday WOD 2/1/17
Warm Up: Tabata: Mountain Climbers Lateral Lunges Banded Side Step Goblet Squats Strength: Front Squat 2-2-2-2-2 WOD: For Time: 21-15-9 reps of: KB Swings (53/35) Burpees
Tuesday WOD 1/31/17
Warm Up: Tabata: Burpees Air Squats Hollow Rocks Lateral Hurdle Jumps WOD: Fight Gone Bad 3 Rounds For Max Reps,1 min at each Station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20) Push Press (75/55) Row for …
Monday WOD 1/30/17
Warm Up: Tabata: Jumping Lunges Inchworm Push Ups Leg Lifts Single Leg Deadlift Strength: Deadlift 2-2-2-2-2 WOD: 8 min AMRAP: 2-4-6-8…. reps of: Squat Snatch (135/95) Toes to Bar *Add two reps each round for each movement until time is …
Saturday WOD 1/28/17
Warm Up: Tabata: Burpees Hollow Rocks Air Squats Kip Swings WOD: For Time: 21 Thrusters (95/65) 21 Pull Ups 50 DU’s (2:1 singles) 50 Sit Ups 800m Run 30 KB Swings (53/35) 30 Pull Ups 50 DU’s (2:1 singles) 50 …
Friday WOD 1/27/17
Warm Up: Tabata: Feet to Hands Atomic Sit Ups Med Ball Thrusters Strict Press Strength: Push Press 5-5-5-5-5 WOD: 7 min AMRAP: 10 Thrusters (95/65) 10 Bar Facing Burpees Over Bar
Thursday WOD 1/26/17
Warm Up: 2 Rounds: Bear Crawl Length of Rig Banded Good Mornings Crab Walk Length of Rig Single Leg Deadlift WOD: 12 min AMRAP: 10 Deadlifts (225/155) 15 Ring Dips 20 Sit Ups Cash Out: Plank Tabata *8 rounds of …