WOD Blog

June 22, 2017

Wod: 21-15-9 Devils press Toes 2 bar SWOD: 20 min for, (1) 5x 4 BB Alt. Front Lunge & Reverse Lunge Combo *Front Rack *1x rep = 1x Lunge FWD & 1 Lunge Reverse so perform four of those per leg fo set (2) 5x 5 (5L/5R) SL BB Good Morning/65-15#

June 21, 2017

“Fortitude” EMOM30: Odd- 15 cal row Even- 15 burpees

June 21, 2017

WOD: amrap15 w/partner of, 10 CALs 10 Thrusters/65,45# WOD2: 10-20-30-40-50-40-30-20-10 unbroken sets of double unders, must compete unbroken or start set over

June 20, 2017

WOD: 4RFT of, 25 pushups 20 BB front squats @ 35% 20 BB push press/same load as above 25 ABM Situps *record time,load, details SWOD: emom10 of, m1: 7 DHNK Chins m2: 14 Double KB Swing

June 19, 2017

30 mins to find: Max height box jump Max distance broad jump Bodyweight beep test -(EMOM for as long as possible: 6 burpees, 7 air squats, 8 sit ups) Part 2: 3x 500m row sprints -in teams of 2 or 3. Rest while teammates work.

June 19, 2017

WOD: amrap11 of, 05 Deadlifts/60% 15 WB Shots 25 Dubz/0:25 s practice **record total reps, load, efforts SWOD: emom10 of, 3x CnJs/60%

June 17, 2017

WOD1: FT, with a partner, one works at a time only with required rotation scheme, 70/50 CALs *rotate 10s 50 BB Thrusters/65,45# *rotate 5s 50 DB Push Press/50-15# *rotate 5s 200 Airsquats *rotate 15s 50 DB Burpees/same# as above *rotate 5s 50 HSqSnatch/65,45# *must be same load as above *rotate 5s 70/50 CALs *rotate 10s…

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June 16, 2017

E2MOM x 5: 200m run Rest 3 mins E2MOM X 5: 200m run (Shorten to 150 for anyone not getting :15- :30 rest) Cool down- 1k easy run

June 16, 2017

SWOD: 20 min for 4x 3r/77.5% back squat *2:30 rest WOD: “It’s a Burpee Kinda Day”, amrap3 of Burpee Box Jump Overs/24,20 REST3 amrap3 of Burpee Pullups/6″ needed REST3 amrap3 of Burpees OTBar *record TOTAL reps

June 15, 2017

WOD: 3 rounds of, 15 Push Press/55% 2:00 Row/Ski/Bike @ 90-95% 2:00 REST 5:00 REST SWOD: emom10 of, 3x Power Clean/65%