WOD Blog

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11 Dec

Posted at 20:00h in WOD

Benchmark Strength: Bear Complex 7-7-7-7-7 Rest 3 min after each set Cannot let go of bar Finish: 3 x 30sec upside down KB hold (½ kneeling) ...

09 Dec

Posted at 20:16h in WOD

WOD: For time:  800m run buy-in Then,   10rds 7 Toes to bars  8 Box jumps  9 KBS Then,   800m run cash out *4 burpee EMOM once you come back from the run (and not during cash out run)  30 min time cap Lv1:...

08 Dec

Posted at 23:09h in WOD

Strength: BB Bent over Row 4 x 10 WOD: Every 2 min- 6 sets  5 Deadlifts @70% 35 Double Unders Rest reminder of the interval before starting again. ...

07 Dec

Posted at 20:00h in WOD

Strength: Push Press 5x3 3 reps every 2 min for 5 sets 80-85%  WOD: 30 sec on/off  -5 rounds  30 sec Push-ups for reps 30 sec rest 30 sec Ring support hold 30 sec rest Finish: Lat foam roll ...

07 Dec

Posted at 15:20h in WOD

Strength: 5x1 Back Squat 1 rep every 2 min for 5 sets Start at 90%  WOD: For time: (Level 3)  400m run 9 Bar Muscle Ups 400m run 6 Bar Muscle Ups 400m run 3 Bar Muscle Ups (Level 2) 400m run 15 C2B pull-ups 400m...

05 Dec

Posted at 21:38h in WOD

Warm-up: EMOM 6 1 Clean and Jerk Start at 50% and work up to WOD weight or heavier WOD: For time: 30 Cal Row 50 Wall Balls, 20/14 5 Clean and Jerks 20 Cal Row 40 Wall balls 5 Clean and...

04 Dec

Posted at 21:55h in WOD

A. EMOM 5 Snatch high pull + hang power snatch + OHS B. Every 2 min x 10 sets  3 Snatch (any style) Start @ 45% and increase as desired Touch and go is optional C....

03 Dec

Posted at 20:00h in WOD

Partner WOD: 20 min AMRAP 50 RKBS, 70/53 50 Overhead squats 50 Box jump overs, 24/20” 50 Thrusters 50 Bike Cal Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Share work as desired, one partner works at a time. May use different...

02 Dec

Posted at 22:03h in WOD

WOD: 25 min Running clock: A. (0-7min) “Shotgun” 50 burpees to a 6” target (7 min cap) B. (7-17 min) 10 min AMRAP 5 Curtis P's 100m run Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Curtis P= 1 power clean 1 FR lunge R 1 FR lunge...

01 Dec

Posted at 21:48h in WOD

WOD: EMOM 30 -Handstand walk for reps (1 rep = 5ft), or 3 wall walks -Sled drag (with straps walking backwards), 100ft -Dbl KB Farmer carry, 100ft -Max Ring Dips (Lv3: high rings) -Rest ...

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