WOD for 12/20/17

A. Barbell Conditioning EMOM 5 – 5 Touch and Go Power Clean and Jerks **You choose the weight to complete all reps unbroken on the minute B. 5 Rounds On the 4:00 – 30 Air Squats – 20/15 Calorie Row or 200m Run or 14/10 cal bike – 7 Clean and Jerks (135/95)(185/135) *Looking for … Continue reading “WOD for 12/20/17”


WOD for 12/19/17

A. Strict HSPU RX – 18 Strict HSPU, Rest 1:00 – 16 Strict HSPU, Rest :45 – 14 Strict HSPU, Rest :30 – 12 Strict HSPU, Rest :15 – 10 Strict HSPU Comp – Deficit Strict HSPU (4.5″/3″) – 12 Reps, Rest 1:10 – 11 Reps, Rest 1:00 – 10 Reps, Rest :50 – 9 … Continue reading “WOD for 12/19/17”


WOD for 12/18/17

Pardon Our Dust: We tried to knock out the painting today, but due to some technical difficulties only got through the priming stage. It created a lot more dust that expected, but we did our best to clean it up tonight. We will do our best to knock all of this out as soon as … Continue reading “WOD for 12/18/17”


WOD for 12/15/17

A. HSPU 5 Rounds: Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00): Row or Bike 45 seconds for max cals: In remaining time, Max Kipping Handstand Push-ups *If you need to stagger, do so on the 1, 3, 5, 7, 9. B. RX – 3 Rounds: – 10 Front Squats (185/135) – 20 … Continue reading “WOD for 12/15/17”


WOD for 12/14/17

A. Every 90 seconds for 12 minutes (8 Rounds) – 2 Thrusters **Add weight each round to find a heavy double B. 4 Tabatas (each movement 8 Rounds of :20 On / :10 Off) – Kettlebell Swings (53/35) – Bike cal – Sit-Ups – Shuttle Sprints (10m) **In this Tabata style workout, athletes will alternate … Continue reading “WOD for 12/14/17”


WOD for 12/13/17

A. Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 0:40 – 1 Squat Clean From the 1:00 – 1:30 – Change weights + Rest – Round 1 – 60% – Round 2 – 70% – Round 3 – 75% … Continue reading “WOD for 12/13/17”


WOD for 12/12/17

A. Strict Handstand Push-ups – 17 Strict HSPU (12 Deficit Strict HSPU 4.5/3) *Rest 1:00 (rest 1:10) – 15 Strict HSPU (10 Deficit Strict HSPU 4.5/3) *Rest :45 (rest 1:00) – 13 Strict HSPU (19 Deficit Strict HSPU 4.5/3) *Rest :30 (rest 0:50) – 11 Strict HSPU (8 Deficit Strict HSPU 4.5/3) *Rest :15 (rest … Continue reading “WOD for 12/12/17”


WOD for 12/11/17

A. Pausing Snatch – Every 90 seconds for 9 minutes – 2 @ 72% – 2 @ 72% – 2 @ 76% – 2 @ 76% – 2 @ 80% – 2 @ 80% **Pause one second at knee level B. EMOM 5 – Back Squat – 5 @ 74%-78% 3 Rounds: (20 minute cap) … Continue reading “WOD for 12/11/17”


WOD for 12/8/17

A. 3-Position Snatch (High Hang, Knee Level, Floor) – 3 Sets @ 60% (90 seconds) – 2 Sets @ 65% (90 seconds) – 1 Set @ 70% (1 Minute) – 1 Set @ 73% (1 Minute) – 1 Set @ 76% (1 Minute) B. Pausing Snatch Deadlift + Snatch Pull – 5 @ 90% *Pause … Continue reading “WOD for 12/8/17”


WOD for 12/7/17

Due to Comp Train mixing some of Thursday/Friday workouts again for class and individual workouts we are doing this today in teams of 2. A. EMOM 4 – 3 Strict Press @ 75% of Strict Press 2 Minute Rest B. EMOM 4 – 3 Overhead Squat @75% of OHS C. AMRAP 20 in a team … Continue reading “WOD for 12/7/17”


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