Tag Archives: WOD

WOD 10/14/17

Saturday 10/14/17 Warm Up Z1 5 min Run, Row or Bike 10 Perfect Goblet Squats Mobility as needed A. 10 min to Establish a Heavy Set of the Following: 1 Strict Press 5 Push Press B. 8 Rounds For Time of:  5 Front Squats (135/95) 100m Run/250m Row/10 cal Bike *Squat is from the floor

WOD 10/13/17

Friday 10/13/17 Warm Up 2 Rounds 30s Each Movement Perfect Goblet Squats Wall Sit Deadbugs Ring Row/Pull Up A. Sumo Deadlift 5 x 5 Climbing. Rest 2 min 40s RKC Plank Before each set B. For Time 40-30-20-10 KBS at 70/53 200m Suitcase Carry after each set

WOD 10/12/17

Thursday  10/12/17 Warm Up Z1 5 min Run, Row or Bike Mobility as needed A. EMOM 10 1: 10 Goblet Lunges in Place (5 per leg) (Heavy) 2: 30s Ring Push Ups or Push Ups B. AMRAP 15 2 Rope Climbs 10 Burpees 15 GHD Back Extensions 25 Cal Row/Bike OR 200m Run 30 Walking […]

WOD 10/11/17

Wednesday 10/11/17 Warm Up 2 Rounds 30s Each Movement Perfect Goblet Squats Wall Sit Deadbugs Ring Row/Pull Up A. DB Z Press 5 x 6-8 at 20×1 Climbing. Beat last week. Rest 90s between B. Clean Complex 2 Power Cleans 2 Hang Power Cleans 2 Front Squats 5 Sets. Climbing. Beat last Week Rest 2 […]

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 10/9/17

Monday 10/9/17 Warm Up 2 Rounds 30s Each Movement Perfect Air Squats Wall Sit Deadbugs Ring Row/Pull Up A. Wall Balls 30s Wall Balls 30s Rest x 8 B. AMRAP 12 20 DB Overhead Walking Lunges (Right Side OH x 10 then Switch) 20 No Push Up Burpees 20 DB Power Snatch (10/side) *Use 1 […]

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 9/25/17

  Monday 7/25/17 Warm Up 2 Rounds 30s Each Movement Jumping Lunge Wall Sit No Push Up Burpee Plank with Reach (on forearms) A. Goblet Step Up 4 x 10 per leg. Rest 60s Heavy as able. Box height depends on height of knee B. Goblet Squat 4 x 12 at 50X1. Rest 90s. Watch […]

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 9/23/17

Saturday 9/23/17 Warm Up Z1 5 min Run, Row or Bike 1 Round of Cindy at EZ pace (5 pull ups, 10 push ups, 15 air squats) Mobility as needed With a Running Clock… 0 to 10 min  Run/AB/Row for Distance 12 min to 22 min AMRAP Cindy 5 Pull Ups 10 Push Ups 15 […]