WOD Blog

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20 Jan

Posted at 20:00h in WOD

STRENGTH: 15 min to work up to a heavy weight and complete: Turkish Get-Up 4x1 (per arm) @ heavy! WOD: 12 min AMRAP 6 Hang Power Clean 8 Push Press 10 Toes-2-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by...

19 Jan

Posted at 21:06h in WOD

STRENGTH: Every 2.5 min for 5 sets: 5 Back Squats @ 80% (Week 3 of 5) WOD: 2 min on/1 min off - 5 rounds  25m Box Push Double DB/KB Walking Lunges for reps  1 min rest  Lv3:...

18 Jan

Posted at 21:37h in WOD

STRENGTH: Every 2 min for 5 sets: Snatch Pull x 3-3-2-2-2 @ 95- 100+ % of 1 RM Snatch WOD: 9 min AMRAP 9 Snatch Deadlift 6 Hang Power Snatch 3 Overhead Squat Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the...

17 Jan

Posted at 22:40h in WOD

Dr. Martin Luther King Jr Tribute WOD For Time: 63 Burpees (1963 “I have a dream” speech was delivered) 200m run 64 Air squats (1964 Civil Rights Act was passed) 200m run 64 Hand Release Push-ups...

16 Jan

Posted at 20:00h in WOD

A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets  2 Pause Split Jerks* + 1 Split jerk (*2 sec pause in bottom of...

15 Jan

Posted at 20:00h in WOD

8:30 AM LITE N TITE Part A: 15 min AMRAP 300 m Run 20 Alternating DB Snatch (50/35) 10 Up-downs 5 min REST/ Switch Part B: 10 min AMRAP 15/10 Cal Row 15 Wall Balls 9:30/ 10:30/ 11:30...

14 Jan

Posted at 20:00h in Uncategorized

2021 PANDEMIC DETOX TEST! "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats *This will be re-tested in 6 weeks! Do not change modification or movements mid-workout. And record carefully of any modifications...

13 Jan

Posted at 20:00h in WOD

STRENGTH: 20 min to work up to a heavy 3 rep Deadlift  (about 85% of 1 RM) Then, deload for WOD and rest 5-6 min before starting WOD: “Sham” 7 rounds for time: (15 min...

12 Jan

Posted at 20:00h in WOD

Skill: Kipping HSPU WOD:  30 sec on/off- 6 sets  30 sec- HSPU (kipping or strict) for reps 30 sec rest 30 sec- V-ups for reps 30 sec rest STRENGTH: 5 Strict Press Every 2 min x 5 sets  @ 70-75% REQUIRED by...

11 Jan

Posted at 22:38h in WOD

STRENGTH: 5 Back Squats every 2 min for 5 sets @ 75% (Week 2 of 5) WOD: 12 min AMrep Buy-in:  Run 4 laps outside the field (1,344m) Clean and Jerks for max reps in...