WOD Blog

May 24, 2017

12 min cap for each 21-15-9 Ski cals Burpees 5 min rest 15-9-6 Bike cals 5-4-3 sled pushes 5 min rest 21-15-9 Row cals box jumps

May 24, 2017

SWOD: 20 min for – get the % right 5x 2r/87.5% back squat *2:30 rest b/t sets WOD: 3RFT of, 400m RUN 21 Thruster 65/45 14 Pullups

May 23, 2017

WOD1: 3RFT, 15 Deads/50% *not to exceed 225/135# 15 Dips/Ring or Rig < REST > WOD2: 3RFT, 100 Dubz *2:00 work/practice 35 WB Shots/#you should be able to complete UB REST 2:00 b/t rounds

May 22, 2017

WOD: Part 1: 10 min AMRAP as a team Max bike cals Rotate every :30 Part 2: “Rowing Annie” 500 m row 50 dubs 50 sit ups 400m row 40 dubs 40 sit ups 300m row 30 dubs 30 sit ups 200m row 20 dubs 20 sit ups 100m row 10 dubs 10 sit ups

May 22, 2017

SWOD: 17 min to, Work up to a single max load ‘Bear Complex’: Power Clean + Front Squat + Push Jerk + Back Squat + BTN Push Jerk *Record heaviest successful load WOD: Barbell Benchmark, FT, 25 Bear Complex- using 65%

May 20, 2017

WOD1: 6 Rnds rotating emom of, m1: 12 WB Shots, m2: 6 DHNK Chins WOD2: FT, with a partner, one at a time only, rotate anyhow, 100/80 CAL 60 Clusters/50% of Push Press, not to exceed 135/95# 100/80 CAL 60 DB Burpee Step Overs/20″

May 19, 2017

WOD: 2RFT of, 50 Abm Situps 50 OHS/40% of OHS but not to exceed 135/95# SWOD: FT, ==== Bench Press: 10x reps at each load in your grouping 1: 75,95,115,135,155,175,155,135,115,95,75# (~285# ME Group) 2: 65,85,105,125,145,165,145,125,105,85,65# (~250# ME Group) 3: 45,65,85,105,125,145,125,105,85,65,45# (~225# ME Group) 4: 35,55,75,95,115,135,115,95,75,55,35# (~200# ME Group) 5: 15-35-55-75-95-115-95-75-55-35-15# (~150# ME Group) 6: 15,25,35,45,55,65,55,45,35,25,15#…

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May 18, 2017

WOD: 3RFT 09 Burpee OTB, 24/20″ 12 Shoulder to Overhead/50% 15 T2B *record time, load, efforts < REST > SWOD: 16 min for, 16:00-11:00: 10:00-02:00: every 2:00 Power Snatch 5-5-3-3-1-1

May 17, 2017

WOD: running intervals ** focus on pace change- sprints are all out, 300m are still at a fast pace but change from your all out to about 85-90%** 6x 50m sprint :20 rest between each 3:00 rest 3x 300m sprint :45 rest between each 3:00 rest 6x 50m sprint :20 rest between each 3:00 rest…

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May 17, 2017

WOD1: 3RfT of, 300m RUN 21-15-09 Deadlifts, 225/155# Ring Dips < REST > WOD2: 5 RFT of,: 50 Dubz 4 Squat Cleans/65% 185/135# *record time, load, efforts