WOD

WOD 4/27/17

Part A:

Every 2 minutes walk to the cone outside. Starting at the cone outside sprint into the gym and do…

1 TTB

Then walk back to the cone and repeat for 2, 3, 4, … 10.  The goal is to see keep your TTB unbroken until round 10.  Whatever round you cannot go unbroken on, then take the round before number and do that number of TTB for the remainder of the workout.  Each round the sprint should get faster as you get warmed up.

Part B:

Tabata!
Odd Rounds: Hang snatch 75/55
Even Rounds: elbow plank

Rest 3 minutes

Tabata!
Odd Rounds: power snatch 75/55
Even Rounds: elbow plank

WOD 4/25/17

WOD 4/25

Part A:
4 rounds for quality
200 meter row
10 single leg DB RDL per leg
20 weighted kb steps ups 24/16
10 weighted DB V-ups 20/10
20 unweighted bridges

Part B:
3 rounds for time
18 balls slams
18 KB swings 24/16
3 rope climbs
100m farmer carry drop the kb and continue to run to the street and back to your kb and farmer carry back to the dock

WOD 4/24/17

Monday 4/24

Part A: deadlift de-load (%will be posted on the whiteboard)

Part B: max pull up test
(Strict and killing)

Part C:
20 minute amrap
25 ft oh walking lunge 75/55
8 bar over burpees
25 ft oh walking lunge 75/55
8 HSPU

 

WOD 4/21/17

Friday, April 21st
A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

B. Partner WOD
(Splitting reps however you like)
20 CTB
20 Clean and Jerks(Power or Squat)(95/65)
20 CTB
20 CJ(135/95)
20 CTB
20 CJ(155/105)
20 CTB
20 CJ(185/125)

C. 4 Sets of:
8 x YTW w/(5/2.5 plates)
10 x supinated Grip DB Shoulder presses
20 banded side steps(each direction)
15 Acnhored weighted sit ups(same weight as last week)

WOD 4/19/17

Wednesday, April 19th
A. 10 min EMOM
Clean + Front Squat @ 80-95% of 1RM

B. 14 min amrap
10 Med Ball Cleans(20/14)
10 HSPU
10 Walking lunges w/hugging med ball(20/14)(each)

C. 3 Sets
10 DB Hammer Curls(each arm)
45s Standing Double Front Rack KB Hold
20 Scapula Band Pull Aparts
10 Single leg RDLS w/2 KBs(each)

WOD 4/17/16

Monday, April 17th
A. DL
5 @ 75%
3 @ 85%
1+ @ 95%

B. 3 Rounds for Time:
25 Pwr Snatch(75/55)
25 Front Squats(75/55)

C. 3 sets
8 x YTW w/(5/2.5 plates)
30s Ring Plank
10 Standing DB Skull Crushers
5 Bulgarian Split Squats @21X1(Heavy)

WOD 4/14/16

Friday, April 14th
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%

B. 20 min PAMRAP
Alternating full rounds of:
9 Thrusters(95/65)
35 Double Unders

C. 3 Sets of:
8 x YTW w/(5/2.5 plates)
12 x anchored weighed sit ups.(heavy)
25 Banded Bicep Curls