WOD for 1/5/18

A. EMOM 10 Even – 3 Deadlifts Odd – 3 Push Jerks *Start at 70% on both. Steadily climb to a heavy set of 3 on each. B. AMRAP 15: – 60 Double Unders (Weighted) – 30 Wallballs (20/14)(30/20) – 15 Deadlifts (245/165)(10 @ 315/205) *Weight on the deadlift in “Smooth Criminal” should be something … Continue reading “WOD for 1/5/18”


WOD for 1/4/18

In honor of Zachari Parrish, who was killed in the line of duty on New Years Eve while responding to a disturbance call in Highlands Ranch, we will be doing the following WOD today. If you want to help donate to the Douglas County fallen officer fund you can do so on the link below. … Continue reading “WOD for 1/4/18”


WOD for 1/3/18

A. Handstand Pushups 2 Rounds: – AMRAP 1:00 – Strict Dead-stop Handstand Push-ups *Rest 1:00 – AMRAP 1:00 – Strict Handstand Push-ups *Rest 2:00 between rounds **Dead-stop Handstand Push-ups: Complete stop on ground in tripod position B. Every 90 seconds for 7.5 minutes 3-Position Squat Clean (High Hang, Knee, Floor) – 1 Set @ 65% … Continue reading “WOD for 1/3/18”


WOD for 1/2/18

DELOAD WEEK (Insert Joke from the last ‘Deload’ week) A. Every 90 seconds for 7.5 Minutes. – 3-Position Power (High Hang, Knee, Floor) – 1 Set @ 65% – 1 Set @ 70% – 3 Sets @ 75% B. 27-21-15-9: (Goal of less than 25 minutes) – Wallballs (20/14)(30/20) – Sumo Deadlift High Pulls (75/55)(95/75) … Continue reading “WOD for 1/2/18”


WOD for 12/29/17

A. EMOM 12 Even Minutes – 5 Bar Muscle-Ups Odd Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk **if you don’t have bar muscle ups scale to 5 Pull ups (C2B) + 5 Dips (ring or box) B. “DT” – 5 Rounds: – 12 Deadlifts – 9 Hang Power Cleans … Continue reading “WOD for 12/29/17”


WOD for 12/28/17

A. EMOM 5 – 2 Overhead Squat @ 80% B. For Time 30-25-20-15-10 – Cal Bike or Row – Russian Kettlebell Swings (70/53) – 10 Meter Shuttle Sprints Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters … Continue reading “WOD for 12/28/17”


WOD for 12/27/17

A. EMOM 5 – 5 Touch and Go Power Clean and Jerks *Repeat from last week, aim to improve slightly B. AMRAP 15: – 15 Power Snatches (75/55) – 30 Double Unders – 15 Wall Balls (20/14) – 30 Double Unders C. Midline 2 Rounds: – 50 AbMat Sit-Ups – 20 Hip and Back Extensions


WOD for 2/26/17

A. EMOM 12 Odd – 18/15 Calorie Row Even – Max Strict Handstand Push-ups in :40 Seconds B. AMRAP 5: 21-15-9 – Kettlebell Swings (70/53) – Front Squat (135/95)(155/105) – Cal Bike or Row (15-10-5) **Rest 5:00** C. AMRAP 5: 21-15-9 – Kettlebell Swings (70/53) – Front Squat (115/80)(135/95) – Cal Bike or Row (15-10-5) … Continue reading “WOD for 2/26/17”


WOD for 12/22/17

EMOM 10 – 1 Squat Clean Thruster *Build to heavy single B. AMRAP 8: – 3 Thrusters (95/65) – 3 Toes to Bar – 6 Thrusters (95/65) – 6 Toes to Bar – 9 Thrusters (95/65) – 9 Toes to Bar *Keep increasing each round by 3 C. After the AMRAP if time allows or … Continue reading “WOD for 12/22/17”


WOD for 12/21/17

A. EMOM 10 – 1 OHS *Build in weight to a heavy single B. AMRAP 15: – 20/15 Cal Bike or Row – 20 Box Jumps (24/20) – 10 Deadlifts (245/165)


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