WOD

July 31, 2014

Thursday 7-31-14 WOD

Skill:  

OH squat review


WOD:

8×2 OH squat


-then-


3 rounds:

2 minutes to complete:

15x thrusters (45,65)

12x burpees


2 minutes rest

*final score is the longest time it took to complete one round

 

July 30, 2014

Wednesday 7-30-14 WOD

“Nicole”


5 RFT

400m run

Max rep pull ups

 

July 29, 2014

Tuesday 7-29-14 WOD

Skill:

Hang Clean
Power Clean

Squat Clean
WOD:
1RM Squat Clean
-then-
10 minute EMOM:
2x hang cleans @ 75-80%

 

July 28, 2014

Partner WOD!!!

Skill: 

TTB (Toes to Bar)

Goblet Squats


WOD:

5X5 Back Squat

(suggested goal= increase all 5 sets by 5lbs)


-then-


Partner Wod:

Buy In:  40 TTB

20 Minute AMRAP:

50m farmers carry to the half way cone (35, 50 in each hand)

10 burpees

50m farmers carry back to the start line

10 goblet squats (35,50)

Cash Out:  40 TTB

*Partners can split up TTBs as needed. After all pairs complete the TTB,  everyone goes outside to begin the 20 minute AMRAP. At the end of the 20 minutes,  all  pairs return inside to complete 40 TTB.

 

July 26, 2014

Saturday 9am WOD

Skill:

dumb bell snatch
hang clean

WOD:
25 DBS (35/55)
25 hang cleans (55/75)
50 meter run

20 DBS (35/55)
20 hang cleans (55/75)
100 meter run

15 DBS (35/55)
15 hang cleans (55/75)
150 meter run

10 DBS (35/55)
10 hang cleans (55/75) 
200 meter run

*20 minute time cap*

 

July 25, 2014

Running and Wall Balls!!!!

Skill:

Max rep pull ups

Wall ball overview


WOD:

3 Rounds of:

3 minute AMRAP

400m run

max rep wall balls

*rest 3 minutes

 

July 24, 2014

Dead lifts and Front Squats

Skill:

Front squat/ Dead lift 

8×2 front squats

WOD:

“Bell”

3 rounds for time:

21x DL (105, 185)

15x pull ups

9x front squats (105, 185)
*10 minute time cap

 

July 23, 2014

Free Standing Handstands & Push Press

Skill Work

Free Standing Hand Stands

Push Press


WOD

AMRAP for 12 minutes:

5x push press (95, 135)

10x HSPU

15x box jumps

 

July 22, 2014

Tuesday WOD

Skill:

*Hang power cleans 
(Work up to a heavy-ish HPC)

*ring dips


WOD:

AMRAP for 18 minutes:

3x hang power cleans (125, 185)

6x ring dips

9x burpees

27x double unders

 

July 21, 2014

Test2

This is a test

 

May 2, 2014

WOD

7 X 2
Jerk
then, 75 reps of 1 Reps of: ! HSPU and 1 Air Squat

 

May 1, 2014

WOD

5 X 2 Bench then,

100 Rotating Box jumps
* 3 Burpees on the top of every min

 

April 30, 2014

The Bear complex

5 rounds of:

1 power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
X 7

 

April 29, 2014

WOD

5-5-3-3-2-2-1-1 of OH Squat

then, 8min AMRAP of:
20 DUs
10 Push Press (55,65)

 

April 28, 2014

Angie

For time:
100 pullups
100 pushups
100 sit-ups
100 air squats