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WOD – January 17, 2020

Strength A

EMOM 10 MinutesOdd – 5 Strict Pull UpsEven – 1 Power Clean + 5 Front Squats

Strength B

Every 30 seconds for as long as you can last up to 10 minutes:3-5 Unbroken Chin UpsComplete immediately after your failed set of chin ups or after 10 minutes:800M Run/Ski1000M Row1200M BikeIn any order!

Finisher

2 Sets of 202 Sets […]

By |January 16th, 2020|WOD|0 Comments

WOD – January 16, 2020

Strength

4 x 8 Bench Press

WOD

Death by Shuttle Run

Finisher

3 x 8 Landmine Rows

By |January 15th, 2020|WOD|0 Comments

WOD – January 15, 2020

Strength

Deadlift8-7-6-5-4-3-2-1

WOD

10 minute AMRAP10 DB Deadlift10 DB Cleans10 DB Push Press

Finisher

20 In-outs20 Bicycles20 Reverse Bicycles20 Leg Climb Right20 Leg Climb Left20 Russian Twists

By |January 14th, 2020|WOD|0 Comments

WOD – January 14, 2020

WOD

Alternating for 10 minutes with a partner:Even: 1 Minute Calorie RowOdd: 1 Minute Wall BallsAllow 10-15 seconds for transition timeScore is total Calories on Rower

Strength

EMOM until failure or 10 Minutes4 Step Ups4 Devil PressOnce you get to 10 minutes successfully keep adding 1 Devil Press until failure or 20 minutes.

Finisher

5 x 5 Rower Pike

By |January 13th, 2020|WOD|0 Comments

WOD – January 13, 2020

Strength

Back Squat6 Sets of 3 (80-85%)

WOD

For Time:2 Rounds40 Calorie Row30 Sit Ups20 Pull Ups10 Burpees

Finisher

4 x 4 Jumping Pull UpsHold negative for max time

By |January 12th, 2020|WOD|1 Comment

WOD – January 10, 2020

Strength

Deadlift1 Set of 53 Sets of 35 Sets of 1

WOD

For time:3 Rounds400M Row/800M Bike20 T2B40 KB Swings

Finisher

Gymnastics Skills – 10 minutes to work on:Kick up to wall with controlled descent for repsORKick up to free standing with max holdOR5 attempts @ max distance handstand walk

By |January 9th, 2020|WOD|0 Comments

WOD – January 9, 2020

Strength – Aerobic

Row/Bike Partner WOD – Alternating every 2 minutes for 5 rounds0:30 – Light Effort1:00 – Medium Effort0:30 – Hard Effort

WOD

“Annie”50-40-30-20-10Double UndersSit Ups

Finisher

99 Banded Pull Downs33 Thick Band33 Medium Band33 Thin Band

By |January 8th, 2020|WOD|0 Comments

WOD – January 8, 2020

Strength

5 x 2 Clean & Jerks

WOD

12 min EMOM7 KB SwingsMax Burpees with remaining minute*Leave 5-10 seconds for transition back to KB

Finisher

5 Sets:3 Jumping pull upsSlow decent/max time in negative

By |January 7th, 2020|WOD|0 Comments

WOD – January 7, 2020

Strength

4 Sets:Max Effort Push UpsMinimum of 1-minute rest between sets

WOD

8 Rounds9 Deadlifts10 Step Ups

Finisher

2 RoundsMax Effort Plank Hold1 Standard Plank1 Left Side1 Right Side

By |January 6th, 2020|WOD|0 Comments

WOD – January 6, 2020

Strength

Back Squat 6 Sets of 3 Reps (75-80%)

WOD

15 minute AMRAP200 Meter Run10 Pull Ups 10 Push Press (95/65)

Finisher

4×8 Hammer Curls

By |January 5th, 2020|WOD|0 Comments