Tag Archives: Sunday

WOD 10/8/17

Sunday 10/8/17 Warm Up Z1 5 min Run, Row or Bike Mobility as needed 3 RFT 20 KB Front Rack Walking Lunges 20 Burpees Over the Rower 500m Row

WOD 9/24/17

Sunday 9/24/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed 5 RFT 100m Suitcase Carry (70/53) 20 No Push Up Burpees 200m Jog/250m Row *Score Split Times per round. Once you finish 200m Jog, mark your time.

WOD 9/17/17

Warm Up: Coach-led dynamic warm up and barbell warm up. Prep movements for AMRAPs. AMRAP 5: 7 Thrusters (95, 65) 21 Double Unders Rest 2:00 AMRAP 5: 7 Thrusters (95, 65) 7 KBS (53, 35) Rest 2:00 AMRAP 5: 7 Hang Power Cleans (95, 65) 7 Lateral Burpees over the Bar L3: (75, 55) L2: […]

WOD 9/10/17

Sunday, Week 3/Block 4 Strength 1) Overhead Squat or Front Squat: 5 x 4. Rest 90s-2:00. – Add weight if form permits 2) RDLs: 4 x 6. Rest 2:00 – add weight each set. Conditioning 4 Rounds of: 100 Meters Farmer Carry (70, 53) 15 Thrusters (95, 65) 30 Double Unders Rest 2:00 between rounds […]

WOD 8/27/17

Sunday, Week 1/Block 4 Conditioning AMRAP 20: 10 Hang Power Cleans (155, 105) 10 Alternating Weighted Set-ups (45, 25) 400 Meter Run L3: (135, 95) (25, 15) L2: (115, 75) (Unweighted) L1: (95, 65) (Unweighted) *500m Row can be subbed for 400m run if needed.  

WOD 8/20/17

Sunday, Week 4/Block 3 Strength Power Snatch or Power Clean: 5 x 3, adding weight each set if form permits. Rest 90s. Conditioning EMOM 20: Minute 1: 15 Power Snatches (75/55) Minute 2: 100m Run Minute 3: 15 OHS (75, 55) Minute 4: 10 Burpees Minute 5: Rest Alternate Scaling Options: – Power Snatches: Front […]

WOD 8/6/17

Sunday, Week 2/Block 3 Mobility Softball x 30s each Glute Lax Ball x 30s each pec Strength EMOM 12: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 5 Z-Press per arm using DB (weight of choice) Minute 3: 10 Barbell Rows (135, 95) Conditioning AMRAP 17: 30 Double Unders 15 Abmat Sit-ups 10 […]

WOD 7/30/17

Sunday, Week 1/Block 3 Strength 1) Paused Back Squat: 5 x 3 (1 ct pause in bottom). Add weight each set. Rest 2:00 2) Power Snatch: 5 x 3. Rest 90s. Conditioning AMRAP 17: 5 Power Snatches (115, 75) 10 Push-ups 15 Air Squats 30 Calorie Row L3: (95, 65) L2: (75, 55) L1: (65, […]

WOD 7/23/17

Sunday, Week 4/Block 2 Strength 1) Power or Squat Snatch: 6 x 2, adding weight each set. Rest 90s. 2) BB Rows: 3 x 8-10. Rest 60s. Conditioning AMRAP 18: 200 Meter Run 10 Goblet Squats 70, 55) 20 Russian Swings (70, 53) L3: (53, 35) L2: (45, 25) L1: (35, 25) Extra Credit Beach […]

WOD 7/16/17

Sunday, Week 3/Block 2 X-Band Walks x 2:00 10 Small Steps forward, backward and laterally Strength 1) Clean and Jerk: 6 x 2, adding. Rest 90s. 2a) DB Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s. 2b) Side Plank: 3 x 20s. Rest 60s. Conditioning 5 RFT: 100 Meter Sledpush (Heavy) 15 […]