WOD for 1/19/18

A. Front Squat (Every 90 seconds for 9 minutes) – 3 Reps @ 82% – 1 Rep @ 87% – 3 Reps @ 82% – 1 Rep @ 90% – 3 Reps @ 82% – 1 Rep @ 93% B. For Time: 15-10-5: – Bike for Calories – Thrusters (95/65) Directly into… 15 – 12 … Continue reading “WOD for 1/19/18”


WOD for 1/18/18

A. Overhead Squat (Every 90 seconds for 9 minutes) – 5 Reps @ 82% – 2 Reps @ 85% – 5 Reps @ 82% – 2 Reps @ 88% – 5 Reps @ 82% – 2 Reps @ 91% B. AMRAP 20: in Teams of 2: – 3 Kettlebell Swings, 3 Box Jump Overs, 3 … Continue reading “WOD for 1/18/18”


WOD for 1/17/18

A. Barbell Cycling 5 Rounds: – :25 Seconds – AMRAP Clean and Jerks (135/95) **Rest :35 Seconds B. Deadlift – 10 Minutes to Build to a Heavy Set of 3 *Use this to gauge what weight you want to do in the wod. C. Marston AMRAP 20: – 1 Deadlift (405/285) – 10 Toes to … Continue reading “WOD for 1/17/18”


WOD for 1/16/18

A. Tri Sprint Intervals 5 Rounds of: AMRAP 4: – 30/20 Calorie Row – 15/9 Calorie Bike – AMRAP 10 Meter Shuttles Sprints **rest 4 minutes between rounds** These are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, so adjust calories on … Continue reading “WOD for 1/16/18”


WOD for 1/15/18

A. Back Squat – Every 90 seconds for 9 minutes – 5 Reps @ 82% – 2 Reps @ 85% – 5 Reps @ 82% – 2 Reps @ 88% – 5 Reps @ 82% – 2 Reps @ 91% B. Hang Squat Snatch – no more than 10 Minutes Build to a Heavy Single … Continue reading “WOD for 1/15/18”


WOD for 1/12/18

A. Front Squat – 3 Reps @ 80% – 1 Rep @ 85% – 3 Reps @ 80% – 1 Rep @ 88% – 3 Reps @ 80% – 1 Rep @ 91% B. AMRAP 20 in teams of 2: – 50 Pull-Ups (Strict) – 100 Push Ups (hand release) – 70/50 Cal Bike or … Continue reading “WOD for 1/12/18”


WOD for 1/11/18

A. For Time: – 100 Double Unders – 50 Abmat Sit-ups – 25 DB (50/35) or KB (53/35) Squat Cleans – 80 Double Unders – 40 Abmat Sit-ups – 20 DB (50/35) or KB (53/35) Squat Cleans – 60 Double Unders – 30 Abmat Sit-ups – 15 DB (50/35) or KB (53/35) Squat Cleans – … Continue reading “WOD for 1/11/18”


WOD for 1/10/18

A. Barbell Cycling 2 Rounds: – AMRAP :30 Seconds – Power Clean (115/80)(185/135) – AMRAP :30 Seconds – Push Jerk (115/80)(185/135) **Rest 1:00 – AMRAP :45 Seconds – Power Clean (135/95)(205/145) – AMRAP :45 Seconds – Push Jerk (135/95)(205/145) **Rest 1:30 – AMRAP 1:00 – Power Clean (165/115)(225/155) – AMRAP 1:00 – Push Jerk (165/115)(225/155) … Continue reading “WOD for 1/10/18”


WOD for 1/9/18

A. Dirty 30 – For Time: – 30 Box Jumps (24/20)(30/24) – 30 Chest to Bar Pull-ups – 30 Kettlebell Swings (53/35)(72/53) – 30 Front Squats (115/80)(135/95) – 30 Toes to Bar – 30 Push Press (115/80)(135/95) – 30 Deadlifts (115/80)(135/95) – 30 Wallballs (20/14)(30/20) – 30 Burpees – 30 Double Unders Performing a scaled … Continue reading “WOD for 1/9/18”


WOD for 1/8/18

A. Hang Squat Snatch (Every 90 sec for 7.5 minutes) – Hang Power Snatch – Overhead Squat – Hang Squat Snatch then B. 7 Minutes to Build to Heavy Hang Squat Snatch C. AMRAP 20: – 27/21 Calorie Bike or Row – 21 Pull Ups (C2B) – 15 Burpee Box Jumps (24/20) – 9 Clean … Continue reading “WOD for 1/8/18”


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