WOD’s

  • 8/17/18

    Warm Up

    • 10 medball cleans
    • 15 Pull Ups or 7 Muscle ups
    • 20 dumbbell press

    Strength. 15 minutes to build to a heavy 3 rep Thruster.  7 sets of 3 reps

     

    WOD. For time

    • 21 Thrusters 115/75
    • 21 Pull Ups
    • 50 Double unders
    • 15 Thrusters 125/85
    • 15 C2B Pull Ups
    • 50 Double unders
    • 9 Thrusters 135/95
    • 9 Bar Muscle Ups
  • 8/15/18

    Partner Row 10 minutes. Each person will row for Five 1 min intervals for max effort.

     

    CHIPPER

    • 20 Burpee Box Overs 24/20
    • 30 C2B Pull Ups
    • 40 KB Sumo DL High pulls 70/55
    • 50 Wallballs 20/14
    • 60 Russian KBS 70/55
    • 70 VSits
    • 80 slamballs 20/15
    • 90 Air Squats
    • 100 Double Unders
  • 8/14/18

    Warm Up

    • 10 HSPU
    • 10 Pull Ups
    • Burgner warm up

    Strength: 16 minutes Clean and Jerk

    10 sets 1 Rep adding weight each set

     

    WOD. 12 minutes

    • 2 Clean and Jerks 135/95
    • 10 Abmat Sit ups
    • 4 Clean and jerks
    • 10 Abmat sit ups
    • 6 Clean and jerks
    • 10 Abmat sit ups
    • 8 Clean and jerks
    • 10 Abmat sit ups
    • and so on
  • 8/13/18

    Warm Up

    • 20 Banded Good Morning

    5 Min AMRAP (75% effort)

    • 8 Slam balls
    • 10 KB Sumo DL High Pulls 35/25
    • 20 Double unders

    Strength 15 minutes to Build to a Heavy 10 Rep Deadlift

     

    WOD   3 RFT. (22 min Cap)

    • 20 Deadlifts 245/165
    • Run 400m
    • 20 Reverse KB Lunges 55’s/35’s
    • Run 200m

    *During the Lunges the KBs are to be held in the Hang position. Two KB’s, one in each hand.

  • 8/10/18

    warm Up

    • 20 Good mornings
    • 15 Med Ball cleans
    • Burgner warm up

    Strength 16 Minutes 6 sets

    Build to a Heavy Clean Complex

    • 1 Deadlift
    • 1 High Hang Power Clean
    • 1 Power Clean
    • 1 Squat Clean

    WOD 12 Min EMOM

    • Min 1- 1 clean complex @ 90%of todays
    • Min 2- 12 Ring dips
    • Min 3- 40 Double unders

    Finsher Run 1mile

  • 8/8/18

    Warm Up

    • 10 Pull ups
    • 20 slamballs
    • 10 roll back and reach

    Strength. 10 minutes to build to a heavy 1 Rep Strict Press.  7-5-4-3-2-1

     

    WOD 10-1 1-10

    • Deficit HSPU  4 inch deficit/3 inch deficit
    • C2B Pull ups

    (10-1 is HSPU.   1-10 is C2B)

  • 8/7/18

    Burgner Warm up

     

    Strength. 16 min Power Snatch

    6-6-5-5-4-3-2

    WOD. 4 RFT

    • 20 Alternating dumbbell Snatch 50/35
    • 16 dumbbell step ups 20in.
    • 200 m Suitcase carry w/dumbbell

    Rest 1 min between Rounds

    *complete each round without setting down the dumbbell

    *  5 Burpee penalty each time the dumbbell is put down within a round   The burpees must be complete before you can continue

     

     

  • 8/6/18

    Warm up. 5 round tabata

    • wallballs
    • burpees

    Strength  Back Squat  5-5-5-5-5-5

    20 minutes to build to a heavy 5 Rep

     

    WOD  12 min AMRAP

    • 8 T2B
    • 12 Wallballs 20/14
    • 10 Alt Pistols (5 each leg)

     

  • 8/2/18

    Warm Up

    • 20 Med Ball Cleans
    • 10 Burpees
    • 20 Banded Good mornings

    Partner Strength 10 minutes to build to a Heavy 3 rep Deadlift

     

    Partner WOD

    • Buy in Partner 1 rows 25 Cal

    3 rounds of

    • 20 Tire Flips
    • 40 Front Rack Dumbell/KB squats  35/25
    • 40 Push Press with DB/KB
    • Cash out: Partner 2 rows 25 Cal

    Each person is responsible for half the reps.  If you tire flip together, you must flip all 20 together.  If you flip alone you are each responsible for 10 flips.

    You will have two dumbbells or kettlebells for the movements.

  • 8/1/18

    Warm Up

    • 20 KBS
    • 20 Good Mornings
    • Burgner Warm Up

    Strength 1:  Bent Row  7 Min    4 sets 5 reps

    Strength 2:  Snatch Pull  6 Min   7 Sets 1 Rep

    Strength 3:  3 Position Snatch 10 minutes  4 Sets

    • 1 High Hang Power
    • 1 above the knee Power
    • 1 Power from the ground

    WOD:  For Time

    • Run 800m
    • 75 Power Snatches  75/55
    • Run 800m