WOD Blog

All in.

Skill: Kipping HSPU progressions- Video WOD: 30 sec on/off - 6 rds HSPU for reps T2B for reps Finisher:  “T-Y-I-W” 15 sec arm raises in each position- 3 rounds then, Overhead banded distraction 1 min per side REQUIRED by the City of...

Schedule, weather permitting: 11am, 12pm, 4pm, 5pm, 5:30pm, 6pm! HERO WOD: "Rankel" 20 min AMRAP 6 Deadlifts (225/155) 7 Burpee Pull-ups 10 Kettlebell Swings (70/53) 200 m Run Lv1: 155/105, 35/25 Lv2: 185/135, 53/35 Lv3: 225/155, 70/53 "U.S....

A. Every 2 min- 5 sets: 3 Behind the Neck Push Press + 2 Pressing Snatch Balance + 1 Snatch Balance B. Every 2 min- 4 sets  3 Halting Snatch (2 sec pause at knee) C. Every...

8:30 AM Lite 'N Tite WOD:  For Time: 75 Cal Row 75 DU 75 Sit-ups 75 Wall Balls 75 Sit-ups 75 DU 9:30/ 10:30/ 11:30 AM: STRENGTH: Every 2 min for 6 sets Front Squat (off rack) 5-5-3-3-2-2 WOD: For Time: 75 Sit-ups 75 Thrusters...

LUNAR NEW YEAR WOD: "YEAR OF THE OX" 21 min AMRAP 12 Push-ups 20 Goblet Lunges (50/35) 21 KBS (50/35) *at the top of every 2 mins, Box push 25m + 45/25# REQUIRED by the City...

WOD: 500m Row x 3 1. + 10 sec split 2. + 5 sec split 3. Max effort, blind ~2 min rest between sets or after partner finishes Finisher:  3 sets, alternating -5-10 Strict T2B -15 Dbl DB Bent...

STRENGTH: Every 90 sec x 8 intervals: 3-3-3-3 Push Press 2-2-2-2 Push Jerk Partner WOD: 10 min AMRep 20 S2OH @ 95/65 20 S2OH @ 115/75 20 S2OH @ 135/95 Max Rep S2OH @ 155/105 ***Barbell buy-in: Every time the bar...

STRENGTH: Every 2 min x 5 sets  3 Back Squat  (Start at 85% and increase as desired from there) WOD: 3 rounds for time 50 DU 25 Burpees REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...

WOD: 1 min stations for max reps- 5 rounds -Strict Pull-ups -Box Jumps (24/20) -Hang Power Snatch  -OHS -2 min rest Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....

WOD: Deadlift Work up to 75% and begin: 3 x 5 @ 75-80% 3 x 3 @ 80-85% 3 x 1 @ 90-95% Rest 2 min between sets Finish: 3 x 30 sec L-Hang Hold REQUIRED by the City of San Francisco:...