Wednesday 2.18.15 WOD
Explosive Strength Strength Barbell Squat Jumps (5×5 for max load) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap Extra Credit Strict Toes to Bar – 3×10 **Max Time L-Hold on 10th Rep of Each Set
Tuesday 2.17.15 WOD
Max Effort Lower Strength Clean Deadlift (3RM – use clean grip) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score the time of each workout Extra Credit 4 x 20 MB Partner Toss (20,14)
Monday 2.16.15 WOD
Dynamic Effort Upper Strength Hang Snatch (3×3 @ 75% from blocks, above knee) Strength Hang Clean (3×3 @ 75% from blocks, bar above knee) WOD “Blue Monday” Infinite EMOM 1 Power Snatch (75,55) 5 Box Jumps (24,20) **Add one additional snatch EMOM **Once you fails, restart on round 1 for 20min **Score highest rounds + reps Extra […]
Sunday 2.15.15 WOD
Gymnastics Bias Warm-up 10min working on: • L sit Rope Climb • Legless Rope Climb • Rope Climb WOD “The Siren” 500m Row Rest 1:1 500m Row Rest 5 Minutes, then: 21-15-9 Pistols (L+R=2) Strict Ring Dips Push Ups **Score total time, including rest Extra Credit 4 x 30sec. L sit hold **Paralette or box
Saturday 2.14.15 WOD
Happy Valentines Day! Posting the WOD early today so that you can encourage your partner to come with you! Partner Up! WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the […]
Friday 2.13.15 WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD “Ecto-1” 3 Round 20 KB Swings (55,35) 15 Toes to Bar 10 Front Squats (115,75) –3min rest– 2 Round 15 KB Swings 10 Toes to Bar 5 Front Squats –3min Rest– 1 Round 100 Dubs (x2) **Score time minus […]
Thursday 2.12.15 WOD
Dynamic Effort Upper Strength Hang Clean (3×3 @ 70% from blocks, bar above knee. Full Squat) Strength Hang Snatch (3×3 @ 70% from blocks, bar above knee. Full Squat) WOD “Rowing Nancy” 5 Rounds 250m Row 15 OHS (95,65) **20min time cap Extra Credit 5 Rounds :30sec Plank Hold :15sec Superman Hold :15sec Rest
Wednesday 2.11.15 WOD
Gymnastics Bias WOD “Venkman” With a clock beeping every 1min complete: 1min Max Pull Ups –Then– x6 Pull Ups EMOM for 6min Rest 1min 1min Max Alternating T2B (L=R=2) –Then– x6 Alternating T2B EMOM for 6min Rest 1min 1min Max Ring Dips –Then– x6 Ring Dips EMOM for 6min Rest 1min 1min Max Dubs (x3) […]
Tuesday 2.10.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 60% 1RM Front Squat ) **Box height is well below parallel WOD “The Truffle Shuffle” 30 Back Squats (135, 95) 30 Box Jumps (24, 20) 30 Deadlifts (135,95) 30 KB Swings (55, 35) **Bar taken from ground Extra Credit 4 x 20 Reverse Hypers
Monday 2.9.15 WOD
Max Effort Upper Strength Muscle Snatch (5RM) WOD “Snowman” 12-10-8-6-4-2 Hang Snatches (115,75) HSPU **EMOM complete 5 burpee bar hops Extra Credit 4 x 15 Ab Fall Outs
