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Category: WOD

Jig saw

8.9.19 15-12-9-6-3 Front squat 155/105 Hspu Burpees over bar

Power clean party

8.8.19 A. 4 rounds on the minute x 4 reps power clean Rest 1 min 4 rounds on the minute x 3 reps power clean Rest 1 min 4 rounds on the minute x 2 reps power clean Rest 1 min 4 rounds on the minute x 1 reps power clean B. 12 min abs […]

Great balls of fire

8.7.19 5 x 3 min amraps 15 / 12 cal bike or 21/18 calorie row 20 dumbbell snatch 50/35 Max wall balls Rest 3 min

Back squats

8.6.19 Every 2 min 10 sets of 2 rep back squats building to heavy 2 rep Cash out Run 400m 40 burpee box jump overs 24/20 Run 250m

The standard

Wod 8.5.19 “ the standard “ For time 30 clean and jerks ( grace ) 135/95 30 ctb pull ups 30 snatches ( Isabel ) 135/95 Use same barbell for both snatch and clean and jerk , most athletes that will scale the snatch load , which is ok , and use the same load […]

Mr Roboto

WOD 8 . 2 . 19 Rounds 4 Rounds 250m Run 10 Snatch 115 / 75 50 Double unders 10 Push Press 115 / 75 20 min cap

Lynne

WOD 8 . 1 . 19 5 Rounds for max reps Body Weight / 75% body weight : Bench Press Superset with Max reps pull ups Rest as needed between sets. Score total for each

George Clooney

7 . 31 . 19 AMRAP 16 4 Power Clean 155 / 115 8 Toes to bar 12 Wall Ball

Bunz of Steal

7 . 30 . 19 A. 3 Sets of Overhead lunges 8 steps B. 3 sets of Front rack lunges 8 steps C. 3 x 3 min AMRAP 500m Row Max reps HSPU Rest 2 min between rounds

Frogger

WOD 7 . 29 . 19 Rotate through each of the 4 stations with 20 seconds of max reps with 10 seconds rest. Go through each station 8 rounds. Score max reps. Bike Cals Push Ups KettleBell Swings 53 / 35 box jumps 24 / 20

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