WOD’s

  • 9/18/19

    Partner Row Warm Up 1000m

    Burgener Warm Up

    Strength. 10 min Partner strength Build to a heavy Hang Power Clean. Combined weight is your score

    Partner WOD

    Row Buy in 1960 meters

    2 Rounds

    • 59 Hang Cleans 125/85
    • 59 wallballs. 20/14
    • 59 Slamballs. 20/15
    • 59 Ring Dips

    Cash out 1960m Row

  • 9/17/19

    Warm Up

    • 3 wall walks
    • 10 Box Jumps
    • 20 KBS
    • 20 Goblet Squats
    • 15 TTB

    Strength. 12 min to build to a 3 rep (each leg) Front Rack Lunge. 8-6-5-3-3-3

    WOD 15 min AMRAP

    • 10 Box jumps 24/20
    • 15 TTB
    • 20 OH Double Kettlebell Lunges 45/25

    Core Finisher 5 min. 1 min at each position

    • Plank
    • hollow hold
    • rt side plank
    • hollow hold
    • left side plank

  • 9/16/19

    Warm Up

    • 20 Slamballs
    • 10 Roll back and reach
    • 10 fire hydrants
    • 10 Bird dogs
    • 20 Good Mornings
    • Jog 800m
    • 100 Single Unders

    Strength 20 min Build to a heavy 2 Rep Deadlift. 12-10-8-6-5-4-3-2-2

    WOD 3 RFT 10 min Cap

    • 10 Deadlifts 275/185
    • 50 Double Unders
  • 9/13/19

    Warm Up

    • 15 wallballs
    • 10 Roll back and reach
    • 10 fire hydrants
    • 10 bird dogs
    • 20 good mornings

    Tabata Double Unders 5 rounds

    Strength 1 8 min Front Squat 10-8-6-6-6

    Strength 2 8 min Push Press 10-8-6-6-6

    WOD 17.5 20 min cap

    10 rounds for time of:
    9 thrusters, 95 lb.
    35 double-unders

  • 9/11/19

    Warm up

    • 10 Box Jumps
    • 10 KBS
    • 3 Wall Walks

    Strength Warm Up a Deadlift and Push Jerk for 10 min. Sets of 5.

    WOD 30 min cap

    • 2001 m run
    • 11 Box Jumps 30/24
    • 11 Thruster 125/85
    • 11 C2B Pull Ups
    • 11 Power Cleans 175/115
    • 11 HSPU
    • 11 KBS 70/55
    • 11 TTB
    • 11 Deadlifts 175/115
    • 11 Push Jerks 115/75
    • 2001 m Row
  • 9/10/19

    Warm Up

    • 10 Strict Pull ups
    • 10 Push Ups or Ring dips
    • 15 Good Mornings
    • 20 Goblet squats

    Burgener Warm Up

    Power Snatch 5-5-5. In 4 min

    Squat Snatch 14 min EMOM
    Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
    Minute 4: Rest
    Minute 5-6-7: 2 squat snatches (72-75-78%)
    Minute 8: Rest
    Minutes 9-10-11: 1 squat snatch (82-84-86%)
    Minutes 12-13-14: 1 squat snatch (82-84-86%)

    WOD. Amanda 12 min cap

    9-7-5

    • Ring MU / C2B Pull iOS and ring dips
    • squat Snatch 135/95
  • 9/9/19

    Warm Up

    • 15 wallballs
    • 20 Abmat Sit Ups
    • 20 KBS

    Burgener Warm up

    Strength 15 min to build to a Heavy 2 Rep Cluster. 8-6-6-4-4-2-2

    WOD 5 Rounds

    • 3 Clusters 135/85
    • 8 Burpees over the Bar
    • 38 Abmat Sit Ups
  • 9/5/19

    Warm Up

    • 3 wall walks
    • 10 Dumbbell press
    • 50 Double unders

    Strength 25 min

    • Strict Press 7-7-7-7-7
    • Push Press 4-4-4-4-4
    • Jerk 1-1-1-1-1
    • build each set

    Run 1.5 miles then do 150 Double unders

  • 9/4/19

    Warm Up

    • 20 wallballs
    • 20 Abmat sit ups
    • 20 Slamballs

    Strength 16 min Pausing Back Squat

    10-8-6-4-2-2-2. Pause for 2 sec at the bottom

    WOD 5 Rounds

    • 15 Back Squats 115/75
    • 20 Slamballs 20/15
    • 30 Abmat Sit Ups
  • 9/3/19

    Warm up

    • 10 TTB
    • 10 Ring Rows
    • 10 Box jumps
    • 10 KBS

    Pick drill

    Partner Row 3000 m Row for Time. 13 min cap

    Chipper. 28 min

    • 30 Burpees
    • 30 TTB
    • 30 Box Jumps 30/24
    • 30 Ring Rows
    • 60 KBS 55/40
    • 30 Ring Rows
    • 30 Box Jumps
    • 30 TTB
    • 30 Burpees