WOD’s

  • 12/13/18

    OPEN GYM

  • 12/12/18

    Warm Up

    3 Rounds

    • 10 Push Ups
    • 10 Slamballs
    • 20 DU’s

    Strength Partner Bench Press 15 Min

    Build to a 5 rep Bench  10-8-6-5-5-5

    Partner WOD  25 Min Cap

    50-40-30-20-10

    • Bench 135/85
    • Sandbag Ground to Over Shoulder 100/80
  • 12/11/18

    Warm Up

    • 15 Medball Cleans
    • 20 Wallballs
    • 15 Dumbbell Press

    Strength

    Squat Clean 15 min EMOM
    Minute 1-2-3: 3 squat cleans (66-69-72%)
    Minute 4: Rest
    Minute 5-6-7: 2 squat cleans (76-79-82%)
    Minute 8: Rest
    Minutes 9-10-11: 1 squat clean (86-88-90%)
    Minute 12: Rest
    Minutes 13-14-15: 1 squat clean (86-88-90%)

    WOD  4 RFT

    • 10 Power Cleans 115/80
    • 10 TTB
    • 10 Shoulder to Overhead
  • 12/10/18

    Warm Up

    • Pick Drill
    • 20 KBS

    Row 350m

     

    OPT Repeatability Test

    3 Rounds

    • Row 250M
    • 10 KBS 70/55
    • 10 Burpees
    • 10 KBS
    • 10 Burpees
    • 10 KBS
    • Row 250m

    12 Minute Break Between rounds

    Score is combined work times

  • 12/7/18

    Warm Up

    • 20 Bar Good Mornings
    • 10 Roll Back and Reach
    • 10 Bird dogs each side
    • 10 Fire Hydrants each side
    • 3 minute Double Under Practice

    Strength 15 Min Deadlift

    • 2 warm up sets of 8 reps
    • 3-3-3-3-3 building each set

    WOD  15 Min AMRAP

    • 60 Double unders/120 Singles
    • 21/15 Cal Row
    • 15 DL 225/155
  • 12/6/18

    OPEN GYM

  • 12/5/18

    Warm Up

    • 15 Med Ball Cleans
    • 20 Wallballs
    • 15 KBS

    Strength 

    Squat Clean 14 min EMOM
    Minute 1-2-3: 3 squat cleans (64-67-70%)
    Minute 4: Rest
    Minute 5-6-7: 2 squat cleans (74-77-80%)
    Minute 8: Rest
    Minutes 9-10-11: 1 squat clean (84-86-88%)
    Minutes 12-13-14: 1 squat clean (84-86-88%)

    WOD 18 MIn AMRAP

    • 18 Wallballs 20/14
    • 18 KBS 55/35
    • 7 Power Cleans 135/95
    • 12 Burpees
  • 12/4/18

    Warm Up:  3 rounds of Cindy

    • 5 pull ups
    • 10 push ups
    • 15 air squats

    Pick Drill

    2000m Partner row

    WOD  20 Min AMRAP

    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air Squats
    • 20/15 Cal Row/ride 1 min
  • 12/3/18

    Warm Up

    • 15 Dumbbell Press
    • 20 Box Jumps 30/24

    Strength. 15 minutes to Build to a 1 Rep Push Press

     

    WOD  5 RFT

    • 12 Push Press 135/95 (from floor)
    • 20 Box Jumps 30/24

    Finisher 3 minute Hollow Rock

     

  • 11/30/18

    Warm Up  2 Rounds

    • 12 KBS
    • 15 Box Jumps
    • 30 Double unders

    Burgner Warm Up

    Strength

    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 14 Min AMRAP

    • 1 Power Snatch 135/95
    • 2 OHS
    • 3 Power Clean and Jerk
    • 40 Double Unders