WOD for 9/12/17

A. For Time: – 15 (21) Strict Handstand Push-ups **rest 1 min – 12 (21) Strict Handstand Push-ups **rest :45 – 9 (18) Strict Handstand Push-ups **rest :30 – 6 (15) Strict Handstand Push-ups **rest :15 – 6 (12- Strict Handstand Push-ups B. For Time: – 30 Dumbbell Snatches (50/35)(100/70) C. Every 3:00 for 7 … Continue reading “WOD for 9/12/17”


9/11/17

NEVER FORGET 9/11/01! As a Team of 2 complete the following: *2977m row or 2001m run buy in THEN -4 rounds -9 rope climbs – 11 bear complexes (135/95) THEN *2977m row or 2001m run cash out (opposite of the buy in) – 2977 = lives lost on 9/11


WOD for 9/8/17

A. Power Clean + Power Jerk (Every 90 sec for 6 minutes) – 3 @ 60% – 3 @ 70% – 2×3 @ 75% B. 12 minutes to find a heavy front squat C. For Time: – 800 Meter Run – 30/21 Calorie Row – 25 Bar Facing Burpees – 20 Clusters (115/80) Additional Conditioning: … Continue reading “WOD for 9/8/17”


WOD for 9/7/17

A. Three sets, not for time, of: – 10 pistols – 10 Ring Dips – 10 Barbell Roll Outs (135/95) B. “Walking Dead” AMRAP 15 – 60 Double Unders – 150’ Walking Lunge – 15 Deadlifts (225/155) In “Walking Dead”, looking to have a weight on the barbell that athletes could do 20+ repetitions unbroken … Continue reading “WOD for 9/7/17”


WOD for 9/6/17

A. Push Press (Every 90 seconds for 7.5 minutes) – 3 x 5 @ 70% – 2 x 5 @ 75% B. Jerk from Rack (Every 90 seconds for 7.5 minutes) – 3 @ 65% – 3 @ 70% – 3 @ 75% – 2 x 2 @ 80% C. For Time: – 800m Run … Continue reading “WOD for 9/6/17”


WOD for 9/5/17

A. For time – 15 HSPU (21 Strict) *rest 1 min – 12 HSPU (15 Strict) *rest :45 – 9 HSPU (12 Strict) *rest :30 – 6 HSPU (9 Strict) *rest :15 – 3 HSPU (6 Strict) B. AMRAP 4:00, rest 4:00: – 400 Meter Run – 20 Burpees – Max Power Snatches (75/55)(95/65) AMRAP … Continue reading “WOD for 9/5/17”


WOD for 9/4/17

A. Power Snatch – 3 @ 60% – 3 @ 70% – 2×3 @ 75% B. Snatch Grip Dead Lift – 5×5 @ 85% C. Back Squat – Work to a Heavy Single D. For Time: – 30 Thrusters (95/65) – 30 Box Jump Overs (24/20) – 30 Toes to Bar – 60/40 Calorie Row … Continue reading “WOD for 9/4/17”


WOD for 9/1/17

A. 12 minutes to build to a heavy Clean and Jerk B. Front Squat (Every 90 seconds for 7.5 minutes) – 4 @ 75% C. Amanda: For Time: 9 – 7 – 5 (10 min cap) – Ring Muscle-Ups – Squat Snatches (135/95) Scaling Options: 1. 7-5-3 – Ring Muscle Ups – Squat Snatch 2. … Continue reading “WOD for 9/1/17”


WOD for 8/31/17

A. EMOM 10 – 100m Sprint B. “Strongman Style” (Movement videos below) Teams of 4-5: 5:00 at each station: – Sandbag Squats (in front of body) – Stone to Shoulder – Sandbag or Plate OH Carry (50m)(palms open, not gripping handles) – Tire Flips – Slam Ball Strongman style movements are an opportunity for athletes … Continue reading “WOD for 8/31/17”


WOD for 8/30/17

A. Push Press (ever 2 minutes for 10 minutes) – 3×5 @ 70% – 2×5 @ 75% B. AMRAP 5 – 500m Run or 50/35 Calorie Row – AMRAP Macho Man (95/65)(135/95) **rest 5:00** C. AMRAP 5 – 400m Run or 35/25 Calorie Row – AMRAP Macho Man (135/95)(155/105) **rest 5:00** D. AMRAP 5 – … Continue reading “WOD for 8/30/17”


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