WOD Blog

June 14, 2017

PART 1: E2MOM x 5: 400/350m row Rest 3 mins E2MOM X 5: 400/350m row Part 2: 5min AMRAP- Sled pushes as a team Then 5 min AMRAP- Yoke Carries as a team

June 14, 2017

SWOD: 20 min for 3x 1r/95% back squat WOD: 4 rounds, for reps of: 1 minute of OTBJs/24/20″ 1 minute of KBSwings/55/35# 1 minute of Dubz 1 minute of REST

June 13, 2017

WOD: amrap11 of, 12/10 CALs 7 T2B 4 HSPU *deficit if you got it REST SWOD: emom11 of, 3x Power Snatch/65%

June 12, 2017

Part1: 500m run (1 lap will do) 25 burpees 500m row 400m run 20 burpees 400m row 300m run (speed limit sign) 15 burpees 300m row 20 min cap should do… Part 2: Team relays – next person in Line can start as soon as first person gets off the bike Each person should complete…

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June 12, 2017

WOD: 4RFT of: 30 Wall Ball Shots *UB 5 Squat Cleans/70% not to exceed 205/145# REST SWOD: 16 min to climb in, 5 attempts of a heavy [2x Press + 2x Push Press]

June 12, 2017

Part.1: 3 rounds of, 12 Power Cleans/65% * 2:00 Row/Ski/Bike @ 90-95% Max HR 2:00 REST THEN: 5:00 REST —-load your FrSq bar during rest — Part.2: 3 rounds of, 10 Front Squat, from ground/60% 2:00 Row/Ski/Bike @ 90-95% Max HR 2:00 rest THEN: 5:00 REST b/t Part2 & Part3 Part3: accumulate 300 seconds in…

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June 9, 2017

SWOD: 20 min for two parts, (i) 10 min for 4s x3r bench press/80% w/0:4:0:0 *record the 80% (ii) 10 min for 4×4 suitcase split lunges/heavy 3 second pause WOD: 2RFT of, 800m run 12 Deadlifts/65% not to exceed 315/225#

June 8, 2017

WOD: 4RFT of, 30 sit ups 15 Front rack alt. lunge, 75/55# 30 Airsquats 15 HPSn, 75/55# *Same load for BB is req. *record time, load, efforts/ REST SWOD: 15 min for, 15:00-11:00: prepare for, 10:00-02:00: every 2:00 (5Rs), perform [Muscle Clean + FrSq + Press + 2 Push Press]

June 7, 2017

SWOD: 20 min for 4x 1r/92.5% back squat *record your 92.5% effort # WOD: two parts: emom6 (3Rs): M1: 35 Dubz M2: 25/20 Pushups THEN, *no break emom6 (3Rs) of, M1: 40 Dubz *0:40s practice M2: 5/3/1 HPC @ 65/75/85%

June 6, 2017

WOD1: 27-18-9 FT of, DB Snatch, 50/35# *alt. CFGO Standards Pullups *C2B < REST > WOD2: 8 Rounds total, FT, with a partner, of, 25 CALs Bike or Ski REST while partner plays *1:1 work/rest