Monday 3.14.16 WOD
Max Effort Lower Strength Back Squat (20RM) WOD “Check Your Six” In 18min Complete: 10 Rounds 5 Front Squats (225,135, 155,105) 10sec. Handstand Hold **FS from the rack **Rx = Use wall for balance, then accumulate 10sec. by balancing away from wall Rx+ = Unbroken Handstand Hold, free from wall $ Out 4x30sec PVC Paddeling […]
Sunday 3.13.16 WOD
Competition Day! WOD “Good Initiative, Bad Judgement” 1/2 “Griff” 400m Run 200m Run backwards 400m Run 200m Run Backwards –5min Rest– 2 Rounds “Joshie” 21 DB Snatches (right) 21 ‘L’ Pull Ups 21 DB Snatched (left) 21 ‘L’ Pull Ups –5min Rest– 1/2 “Nick” 6 Rounds 10 DB Hang Squat Cleans 6 HSPU on DBs […]
Saturday 3.12.16 WOD
WOD “Civvies” Partner UP and Battle Every 2 min for 8 min A) 25 Burpees AMRAP Power Snatches (95,65,75,55) —1 min transition— Every 2 min for 8 min B) 400m Run Together AMRAP Pushups —1 min transition— Every 2 min for 8 min C) 40 Wall Balls (20,14) AMRAP Box Jump Overs (20,20) —1 min […]
Friday 3.11.16 WOD
Max Effort Lower Strength Seated Bound for Max Height Sit on box at knee height WOD “Full Battle Rattle” 8 Rounds 200m Row 5 DB Sq Cl, single arm, alt. (45,35,35,25) 20′ Broad Jumps **For every jump over 3 men, 4 women complete 1 burpee penalty $ Out 3 x Banded Static Standing Ab Crunch […]
Thursday 3.10.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (12×2 @ 65%) **Complete as EMOM WOD “Box Life Open Prediction” In 12min Complete: 30 Wall Balls (20,14,14,12) 27 Deadlifts (135,95,115,75) 30 Wall Balls 21 Deadlifts 30 Wall Balls 15 Deadlifts 30 Wall Balls 9 Deadlifts 30 Wall Balls 3 Deadlifts **Score total reps, if complete score time in […]
Wednesday 3.9.16 WOD
Competition Day! WOD “Sarah Barracuda” 9-15-21 KB Swings (70,55,55,35) Burpee over KB –5min Rest 21-15-9 Power Cleans (95,65,75,55) Thrusters (95,65,75,55) –5min Rest– 3 Rounds 200m Run 15′ HS Walk (Rx=3 wall walks) **Score total time, minus rest $ Out 3 x Max Time Plank **elbows and toes
Tuesday 3.8.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (6×3 @ 65%) WOD “The Gipper” –0:00-3:00– 2 Rounds 8 OHS (85,65,75,55) 4 HSPU –3:00-6:00– 2 Rounds 10 OHS 5 HSPU –6:00-9:00– 2 Rounds 12 OHS 6 HSPU **Continue up the ladder until you can not complete the work in the givn time **Score total reps $ Out […]
Monday 3.7.16 WOD
Max Effort Upper Strength Pull-ups (4 x (C2B + Kipping + Strict)) **Unbroken, each to fatigue **Score lowest total WOD “Dubya” 5 Rounds In 3min Complete 400m Run Burpees (Rx+ 8, Rx 6) Max KB Swings (70,55,55,35) **Score total reps of each round **No rest between rounds $ Out 3×40 Kneeling banded ab crunches […]
Sunday 3.6.16 WOD
Competition Day WOD #1 “The Governator” In 20min Complete: 100 Wall Balls (20,14,14,12) 50 Cal Row 50 T2B WOD#2 “Air Force” In 20min Complete: 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats **EMOM complete 4 burpees **95,65 across all movements
Saturday 3.5.16 WOD
WOD “Carlos Danger” Teams of 2 25min AMRAP 3,6,9,12,15,18 Cal Row/Assault Bike HR Push Ups DB Snatches (60,45,45,25) ** P1 completes the round of 3 then P2 does the same. Continue to alternate through the 25min. **Alternate rounds between rowing and assault bike **Score your individual rounds + reps $ Out Have a great […]
