WOD Blog

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WOD: 4 min AMRAP/ 2 min Rest- 4 cycles *Restart AMRAP each cycle* 6 Toes-to-bar 6 Push Press 6 Overhead Lunges  Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Accumulate 3 min plank hold REQUIRED by the City of San Francisco: Short...

WOD "Chipper" For time: 1000m Row 800m Run 70 Double Unders  60 Wall Balls (20/14) 50 Grasshoppers 40 Hang KB/DB Snatch (50/35) 30 Burpees 20 Clean and Jerks 10 Squat Snatch Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco:...

STRENGTH: Work up to 80% of 1 RM Deadlift (or about 10# heavier than 4/1) then: 20 min EMOM -3 Deadlift @ 80%  -5 Box jumps at high (~30+/24+) -10-15 ft HS walk/ 25m Bear...

STRENGTH: Every 2 min x 5 sets 3 Strict Press @ 75%  WOD: 15 min AMRAP 7 HSPU 8 Chest-2-Bar Pull-ups 15 V-ups REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...

STRENGTH: Every 3 min -5 sets 10 Back Squats @65%  (Or 10# heavier than on 3/9)  Partner WOD: 9 min AMRAP 60 DU 30 Double DB Box step overs (50/35) *share work as desired *one partner works at a...

WOD: 5 rounds for time 5 Burpees 20 Air Squats 5 Burpees 20 KBS (53/35) 5 Burpees 20 Alternating Lunges 5 Burpees 10 Toes-to-bar *30 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...

A: EMOM 4 Snatch high pull + Hang power snatch (light-mod warm-up weight) B: Every 90 sec x 9 sets Power Snatch 3-3-3-2-2-2-1-1-1 Rest 3 min, then: C: EMOM 4 Clean high pull+ hang power clean (Light-mod warm-up weight) D: Every 90 sec...

STRENGTH/SKILL: Split jerk drills then, 12 min to find a heavy 1 rep split jerk (off rack)  WOD:  5 min AMRAP, 2 min rest -2 cycles 5 Hang Power Cleans   5 Shoulder-to-Overhead 10 Push ups  Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED...

STRENGTH: Every 2 min for 5 sets 2 Back Squats @ 80% WOD: 2 min on/ 1 min off- 6 rounds Row 12/10 cal then, Overhead Squats for reps in remaining time Score = total reps Lv1: 65/45 Lv2: 95/65 Lv3:...

Skill: Kipping Pull-ups/Butterfly pull-ups technique (10 min) Strength: 30 sec on/1 min rest- 5x Max rep Chest-to-Bar Pull-ups/ Pull-ups WOD: 10 min AMRAP  8 Rolling Pistols 16 Bent Over Dbl DB Rows  40 Double Unders Lv3: 35/25 REQUIRED by the City...