Tag Archives: Tuesday

WOD 10/10/17

Tuesday 10/10/17 Warm Up Z1 5 min Run, Row or Bike Mobility as needed A. For Time 50 BJSD at 24/20” 50 No Push Up Burpees to Target 6” above Max Reach 50 KBS at 53/35 Rest 5 min B. For Time 50 Abmat Sit Ups 50 Cal Bike 50 Abmat Sit Ups Rest 5 […]

WOD 10/3/17

Tuesday 10/3/17 Warm Up Z1 5 min Run, Row or Bike Mobility as needed Coach’s Choice A. For Time 100 BJSD at 24/20” 50 Burpees to Target 6” above Max Reach Rest 5 min B. For Time 100/70 Cal Bike Rest 5 min C. For Time 2K Row

WOD 9/26/17

Tuesday 9/26/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed A. AMRAP 10 10 KBS (70/53) 10 No Push Up Burpees 2 Wall Walks Rest 5 min B. AMRAP 10 20 Lunges in Place 10 KB DL (70/53) 5 Strict Chin Ups Rest 5 min C. AMRAP 10 10 […]

WOD 9/19/17

Tuesday 9/19/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed A. AMRAP 10 10 KBS (70/53) 10 No Push Up Burpees 2 Wall Walks Rest 5 min B. AMRAP 10 20 Lunges in Place 10 KB DL (70/53) 5 Strict Chin Ups Rest 5 min C. AMRAP 10 10 […]

WOD 9/12/17

Tuesday, Week 4/Block 4 Strength Complex Re-test Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets. Compare to Month 1. June 12. Conditioning Re-test “Backhand” In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, […]

WOD 9/5/17

Tuesday, Week 3/Block 4 Conditioning Every 7:00 x 3 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run each round. Finisher 3 Sets of: 20 DB Walking […]

WOD 8/29/17

Tuesday, Week 2/Block 4 Conditioning “Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2: (800m Runs) (75 Burpees) L1: (50 Burpees) Alternate Scaling Options: 1500 meter Row for each mile run or 7:00 Bike or Ski Erg *25:00 Cap Finisher 1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest […]

WOD 8/22/17

Tuesday Week 1, Block 4 Conditioning For total time: 500-400-300-200-100 Rowing for Meters 25-20-15-10-5 Burpees Rest 2:00 after each completed round 25:00 Cap *If rowing is not a viable option sub running of 400-400-300-300-200 meters. *Row 500m, then 25 burpees, then rest 2 min and so on… *Pacing is the goal for today. Finisher 3 […]

WOD 8/15/17

Tuesday, Week 4/Block 3 Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. – Begin to set-up for metcon between sets (ie. wallballs, space for wallwalks, rowers). Conditioning “Snowball” AMRAP 20: Row 500 meters 2 Wallwalks 12 Power Cleans (115, 75) 15 Wallballs […]

WOD 8/8/17

Tuesday, Week 3/Block 3 Gymnastics Skill + Gymnastics Static Hold *Practice kip before EMOM start EMOM 10: EVEN Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up ODD Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning “Last Minute” 4 RFT: Run 400 Meters 50 Double Unders 25 KBS (53, 35) L3: (45, 25) L2: (35, 25) […]