W.O.D.

  • Saturday 9/23/17


    Partner WOD

    For time:

    100m Partner Wall Ball Run 30/20
    200m Sprint (100m/partner)
    30 Deadlifts 315/225 (15/partner)
    40 KBS 70/55 (20/partner)
    50 Burpees (25/partner)
    40 KBS (20/partner)
    30 Deadlifts (15/partner)
    200m Sprint (100m/partner)
    100m Partner Wall Ball Run

  • Friday 9/22/17


    1. Split Jerk
    Work up to a heavy double

    2. WOD: Circuit for total reps

    Station 1. Push-ups
    Station 2. Pull-ups
    Station 3. DU
    Station 4. DB Push Press 55/35
    Station 5. Man Makers 55/35
    Station 6. Goblet Squats 70/55

    Complete circuit 3 times, 1:00 on; 1:00 off


  • Thursday 9/21/17


    For Time:

    800m Row
    200m Run
    600m Row
    400m Run
    400m Row
    600m Run
    200m Row
    800m Run



  • Wednesday 9/20/17


    "Filthy 50"

    For time:

    50 Box Jumps, (24/20)
    50 Jumping Pull-Ups
    50 Kettlebell Swings (35/26)
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press (45/33)
    50 Back Extensions (Scale: Good Mornings)
    50 Wall Balls (20/14)
    50 Burpees
    50 Double Unders


    Benchmark workout! Make sure to write down your score today!


  • Tuesday 9/19/17


    1. Snatch Complex

    Snatch High Pull + Power Position Power Snatch + Power Position Muscle Snatch*

    Work to a heavy set
    *May NOT set bar down during complex

    2. WOD

    15-12-9-6-3
    Klokov Push Press (III-135/95, II-115/80, I-95/65)
    Hollow Rocks
    Handstand Push-ups


    Take a look at this video to get an understanding of the Klokov Press:


  • Friday 9/15/17


    For Time:
    SEVEN
    Perform 7 rounds of 7 reps of each movement:

    Deadlift (III-135/95, II-115/80, I-95/65)
    Box Jumps (24/20)
    Bar Over Burpees
    Strict Pull Ups (LIII- 3 Rope Climbs)
    Power Cleans (same weight)
    Overhead Squat (same weight)
    GHD Sit Ups (Scale - Abmat Sit Ups)

    Keep your transitions short in this workout, and move steadily through each set of seven reps. You got this!


  • Thursday 9/14/17


    1. Sumo Deadlift
    8 x 3 at 85% of Standard Deadlift Max

    2. 3 Rounds For Time
    40 Meter Sled Push 90/45 (Scaled-45/0) *40m = down and back
    5 Handstand Push-Ups
    25 Sit Ups
    10 Handstand Push-Ups
    50 Sit Ups


    Take a look at this video before the workout today. Sumo deadlifts aren't something we do frequently, but are a great tool for building strength pulling off the floor. Pay attention to these tips for setting up the sumo deadlifts, and how they differ from a conventional deadlift:


  • Wednesday 9/13/17


    1. Push Jerk
    8 x 3 at 80%

    2. FOR TIME:
    200m Run
    15 Wall Balls (20/14)
    10 Burpees
    5 Power Cleans (III-135/95, II-115/80, I-95/65)
    400m Run
    30 Wall Balls
    20 Burpees
    10 Power Cleans
    200m Run
    15 Wall Balls
    10 Burpees
    5 Power Cleans

    This is a great point to keep in mind today with the high number of wall balls. Focus on catching the ball in a good position each rep!

     

  • Tuesday 9/12/17


    1. Back Squat
    3x8 at 70%

    2. 3 Rounds For Time:
    10 Bar Muscle-Ups (Scale: 10 Ring Rows + 10 Box Dips) *L-Sit Dips if dips are easy
    10 Power Snatches (III-135/95, II-115/80, I-95/65)
    10 Overhead Squats (same weight)

    Kelly Starrett offers some great tips for warming up for the overhead squat, as well as improving your mobility in the bottom of the squat or in a snatch:


  • Monday 9/11/17


    1. Clean & Jerk Singles
    10 x 1 at 85%

    2. 9/11 Tribe WOD
    2 Partners - Switch Anytime
    16 Rounds for Time:

    9 Thrusters (III-95/65, II-80/55, I-75/55)
    11 Pull Ups

    LEVEL III
    2 Partners - Switch Anytime
    16 Rounds for Time:
    9 Clusters (115/75)
    11 C2B Pull Ups



  • Friday 9/8/17


    1) Find your 1RM
    Deadlift

    2) Complete reps below NOT for time:
    100 Alternating Battle Rope Wave (left + right = 1 rep)
    60 Cal Bike
    40 Strict Pull Ups (scale as needed: bands, negative, bar rows, ring rows. Can mix as needed)

    *Break reps up however you prefer


  • Thursday 9/7/17


    WOD:
    Bench Press
    10-9-8-7-6-5-4-3-2-1
    After each set complete Max UB set of DUs. Record # of DUs

    *All sets must be Unbroken
    *Suggested weight is 65-70% 1RM
    *If you cannot string over 10 DUs yet then practice DUs for 1 min.

    ROMWOD after if time permits

    This is a great video on the bench press. Take a look and use one of these tips today during the WOD:


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