8-1-17 WOD

4 rounds

Row 4 min

Rest 4 min

Score distance each round

Challenge:

No challenge  

7-31-17 WOD

Monday

L2

40 front rack lunges

40 Dus

20 T2B

30 Thrusters

30 burpee

20 T2B

40 dus

40 front rack lunges

*do not exceed 95/65lbs

L1

13min AMRAP

10 alt. Lunges

8 toes 2 wall

6 burpee’s

Challenge:

Back Squat

5X5

7-28-17 WOD

“The Hateful Eight”

8 Rounds for Time

8 Push-Ups

8 GHD Sit-Ups

8 Air Squats

8 Pull-Ups

8 Deadlifts (95/65 lb)

8 Hang Power Cleans (95/65 lb)

8 Shoulder-to-Overheads (95/65 lb)

8 calorie Row

40min CAP

*Set Up For WOD

7-27-17 WOD

“Team Boat Race”

6 Rounds:

500 Meter Row

400 Meter Run

*Partners complete full round, then switch.

(Three rounds per partner.)

L1 or SOLO

3 Rounds

500m Row

400m Run (800m Bike, or 25 burpees)

3 min Rest between intervals

Challenge: 3X1min Weighted Plank Complete 10 Romanian Deads between sets

7-26-17 WOD

4 Rounds:

20 Box Jumps overs  (24/20″) (jump all the way over OR touch both feet on box and jump to other side)

20/15 Push Ups

16 Hang Power Snatch (Constant moving here)

30 sec Bear Hug w/ Heavy Object

Rest 1 min

Challenge: 7 Sets. Halting Snatch Deadlift (pause 2 inch from floor, pause at knee, pause at pockets, and complete the same on way down) + Snatch Pull + High Hang Snatch

7-25-17 WOD

Front Squat – Heavy Single

High Hang Squat Clean – Heavy Single

Squat Clean – Heavy Single

Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness. This means, know when its time to move on before loss of technique.

*ALTERNATE WOD

If you choose to get conditioning WOD, do the following workout instead. (not in addition of the above)

“Jerry”

1 Mile Run

Row 2k

1Mile Run

7-24-17 WOD

L2

50 DU (l1 150 singles)

30 Alt KB Snatch

30 KBS

50 Ab Mat sit ups

40 TTB

30 KBS

30 Alt KB Snatch

50 DU

Challenge:  7 Sets: 1 Snatch Push Press + 1 Snatch Balance with 3 sec hold in bottom + 1 Tempo OHS, slow down and slow up.

*Focus on Execution, stability, not load.  

7-21-17 WOD

L2

75/50 Calorie Bike

125 Double-unders

2,000m Row

125 Double-unders

75/50 Calorie Bike

L1

25min amrap

800m row

100 singles

20 cal bike

Challenge: 7 sets or less build to days feel good press.

7-20-17 WOD

Snatch Work. This means personalize today's work towards this specific lift.

Challenge: snatch

7-19-17 WOD

21-15-9

burpee

Strict hspu

Strict pull up

Challenge: Tabata V-ups

7-18-17 WOD

3 Rounds:

400 Meter Row

21 Hang Power Cleans (95/65#) L1- DB okay

18 Step-Back Lunges (95/65#) L1-DB okay

15 Over-the-Bar Burpees * Jump standard today is FACING the Bar on the jump (not burpee), off two feet and LANDING on 2 feet! This is for all you fairies out there. L1 - reg burpees

*WOD- Looking for moderate intensity here, as lunges and cleans should be methodical with technique

Challenge: Back Squat 10-7-5-5-3-3-3

7-17-17 WOD

21-15-9
KBS/Cal Row
immediately into:
21-15-9
Box Jump Over
Pull Up

Challenge: 7X2 sumo dead

7-14-17 WOD

Box Squat

First set 80%x5

Then 3X3@ 85%

Then Max Reps @80%

3 RFT

400m Run

30 wall Balls

L1

Amrap10

200m Row

20 Med Ball Cleans

7-13-17 WOD

For time:

21 S2O

42 Knees to elbows (l1 v up for sculling sit up or leg raises)

15 S2O

30 Knees to elbows

9 S2O

18 Knees to elbows

7-12-17 WOD

400m sprint

Rest 2 minutes

800m sprint

Rest 3 minutes

1200m sprint

Rest 3 minutes

800m sprint

Rest 2 minutes

400m sprint

7-11-17 WOD

Work up to a feel good squat clean. Pooping dog recoveries don’t count. 🐕🐕🐕 Feel good means, stay tight!

Rest 5-10 minutes, then perform:

3 Rounds for time:

62 Double-unders

8 Squat cleans (around 60% clean)

L1:

5 Rounds

50 singles

7 Pwr Cleans

7 Front squats

7-10-17 WOD

5 rounds for time:

6 Power Snatch - linkable

2 Rounds of Cindy

L1

12min amrap

5 pwrsnatch

5 pull ups

10 push ups

15 air squats

Challenge: 5x3 OHS w/ tempo 3 esc down, 3 sec in the hold

7-7-17 WOD

Box Squat (high Bar)

15 min or less Build to today heavy. 2 spotters necessary for anyone above 87%

For Q:

150 Step-ups on a 20″ ish box. Do not exceed a height the knee is above hip level.

Men use 25 pound dumbbells

Women use 15 pound dumbbells

Be sure to alternate legs on the up & down

No hook grip on the dumbbells

Try to use the muscle of the leg on the box to complete the step-up, not momentum.

*know when to stop on this one. 150 is on the highest volume for the spectrum of this work. It is encouraged to reduce reps as needed on this one.

7-6-17 WOD

4 Rounds for time:

21 Wall ball shots 20/14

18 Pull-ups

15 Kettlebell swings

12 HSPU - Kip OKAY if proficient with strict.

Challenge: Romanian Deadlift 7X3. Tempo these. Slow down, slow up. No stopping or changing of tempo, AKA speed.  

7-5-17 WOD

4 Rounds for time:

15 Bench Press w/ KB’s

15/10 Cal row

60 Double-unders (l1- 75 singles)

Challenge: DB Hammer Curls. 4X Max Reps. For real. Feel the burnnnnn…

7-4-17 WOD

20 min amrap

3 Clean and Jerks . Perform as singles. Take your time. around 80% of todays build

10 GHD Sit Ups (l1- Leg raises or v ups okay)

400m Run  (L-1, Row 400m)

Challenge: Built to days feel good power clean and jerk.

7-3-17 WOD

10 Hang Clean

10 burpee Over the Bar

12 Front Squat

12 Burpee Over Bar

15 S2O

15 burpee over bar

20 OHS

400m Run

20 OHS

15 burpee over bar

15 s2o

12 burpee over bar

12 front squat

10 burpee over bar

10 Hang Clean

*22Min Cap.Strict.

L1

15min amrap

250m Row

5 Hang clean

5 Front squat

2 S2O