Posts

WODs 260607 - 2660613

6/7-6/13 Monday Every minute on the minute for 12 minutes Squat Snatch + Power Snatch WOD 3 Rounds For Time 50 Double-unders 15 Shoulder-to-Overheads, 95/65 lbs 15 Toes-to-bars Tuesday 4 Rounds For Time 10 Back Squats (185/125) 20 Push-ups Run 200 Meters Wednesday Every minute on the minute for 12 minutes Power Clean + Hang Squat Clean WOD 3 Rounds For Time 5 Wall Walks 10 Deadlifts (225/155) Row 15 Calories Thursday 3 RoundsFor Time 15 Russian KB Swings 50 ft KB Front Rack Walking Lunge* 15 Single KB Thruster 50 ft KB Overhead Walking Lunge * Men 55/Women 35 *switch hands at 25 feet Friday 5 cycles - 3 minute AMRAPs 3 Power Cleans (175/115) 10 Ring Push-ups Run 100 Meters Rest 1 minute between each cycle For each cycle, restart the AMRAP Saturday For Time Row 1000 Meters Then, 4 Rounds 20 Russian KB Swings 15 Goblet Squats 5R/5 KB Clean & Press 10 Strict Pull-ups  Then, Row 1000 Meters Men 55lb KB/Women 35lb KB
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WODs 260531 - 260606

5/31-6/6 Monday Every 2 minutes for 20 minutes  3 Power Cleans Increase weight on each set WOD 7 minute AMRAP 7 Russian KB Swings (70/55) 7 KB Goblet Squats (70/55) 7 Strict Ring Dips Tuesday 5 Rounds For Time 8 Overhead Squats (95/65) 12 Chest-to-bar Pull-ups 8 Burpee Box Jumps (24/20) Wednesday 10-9-8-7-6-5-4-3-2-1 Dead-Lift (205/125) scaled (185/105) DB Floor Press (pick weight) Power Clean (135/95) scaled (115/75) Thursday For time: 3 rounds 7 Hang Power Snatches (95/65) 10 Sit-ups -- then -- 100 Double Unders -- then -- 3 rounds 7 Hang Squat Snatches (95/65) 10 Toes-to-bars Friday 30-20-10 Rep rounds for time Calorie Row Wall Balls (20/14) Burpees Saturday 20 minute AMRAP 10 Push press (115/85) 10 Kettlebell Swings (55/35) 10 Box jumps (24/20)
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WODs 260524 - 260530

5/24-5/30 Monday 600 M - 400M - 300M - 200M- 100M Runs 30-25-20-15-10 Pull-ups 60-50-40-30-20-10 Push-ups 80-70-60-50-40 Air Squats 600 M - 400M - 300M - 200M- 100M Runs 4 minutes-3 minutes-2 minutes-1minute Rest between rounds Tuesday 3 Rounds For Time 60 Double-unders 20 Alternating Kettlebell Clean & Jerks (55/35) 20 Sit-ups Wednesday 4 Rounds 12 Incline DB Bench Press 12 Pendlay Rows 10R/10L KB Goblet Split Squats 12 Kneeling KB Curl + Overhead Press + Overhead Triceps Extension Thursday Three 4-minute intervals of: Row 21 Calories Then, as many rounds as possible of: 7 Dead-lifts (225/155) 14 Sit-ups Rest 4 minutes between intervals Friday 12-9-6-3  Rep Rounds For Time Hang Squat Cleans (95/65) Strict Handstand Push-ups Air Bike 500 Meters Saturday 4 Rounds For Time 20 Russian KB Swings 10 KB Squats 5R/5L KB Swing Snatch 10 KB Crush Push-Ups 100 Meter KB Front Rack Carry (switch sides @50M)
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WODs 260517 - 260523

5/17-5/23 Monday Snatch 5 x 3 reps Increase weight on each set Snatch Balance 5 x 3 reps @ 75% of heaviest weight lifted WOD 9 minute AMRAP Row 250 Meters 4 Strict Handstand Push-ups  9 Single KB Hang Squat Cleans Tuesday 10-9-8-7-6-5-4-3-2-1 Incline DB Bench Press (50’s/35’s) Dead-lift (225/155) DB Renegade Row (no push-up) (L/R Arms = 1 Rep) (35’s/25’s) KB Dead Bug Bicycle (L/R legs = 1 Rep) (35/25) Wednesday  30 minute AMRAP Run 100 Meters 5 Pull-ups  10 Push-ups  15 Air Squats Thursday Power Clean 5 x 3 reps Increase weight on each set Front Squat 3 x 7 reps Increase weight on each set Shoulder Press 3 x 7 Increase weight on each set Friday 4 Rounds For Time 20 Russian KB Swings (55/35) 40 ft Walking Lunge 20 Jack Knife Sit-ups  Saturday  5 Rounds For Time 5 Bear Complex (95/65) 10 Ring Dips Row 250 Meters
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WODs 260510 - 260516

5/10-5/16 Monday Strength Power Clean 7 x 2 reps    (5-10lbs heavier than last week) WOD 21-15-9 Rep Rounds For Time Row, Calories Push Press (95/65) Toes To Bar Tuesday Strength Front Squat 5 x 5 reps WOD 4 Rounds For Max Reps At Each Station 1 minute: Double-unders 1 minute: KB Swings 1 minute: Sit-ups 1 minute: Rest Wednesday 2 rounds, each round for time, of: Run 600m Then, 2 rounds of: 10 Pull-ups 20 Push-ups 30 Air Squats Then, Run 600 Rest 3 minutes between rounds Thursday Strength Snatch 7 x 2 reps (5-10lbs heavier than last week) WOD For Time 20 DB Bench Press 50 Double-unders Row 1,000 Meters 50 Double-unders 20 DB Bench Press Friday Every 2 minutes For 10 Rounds 7 Thrusters (95/65) 7 Pull-ups 7 Burpees Saturday 5 Rounds For Time Row 500 Meters 5 Wall Walks 5 Power Cleans (185/125)
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