Blog Archive

Home
WOD
Page 4
31 Jul 2014

Friday 080114

By There are no tags 0 comments

1. Shoulder Press – 2RM

2. EMOM 15 
5 Over the bar burpees 
1 Snatch, 185/125

30 Jul 2014

Thursday 073114

By There are no tags 0 comments

Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

29 Jul 2014

Wednesday 073014

By There are no tags 0 comments

1. High Bar Back Squat @ 20×1, 7-9 reps women/73% x 3 reps for men x 5 
sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time 
Run 400m 
15 Overhead Squats, 95/65

28 Jul 2014

Tuesday 072914

By There are no tags 0 comments

AMRAP 20

10 Pull-ups 
20 Push-ups 
30 Deadlifts, 135/95

27 Jul 2014

Monday 072814

By There are no tags 0 comments

1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets 
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 
between sets

3. AMRAP 6 
15 Russian Swings, 32kg/24kg 
10 Toe 2 Bar

26 Jul 2014

Sunday 072714

By There are no tags 0 comments

With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65 
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

25 Jul 2014

Saturday 072614

By There are no tags 0 comments

1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets 
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 
between sets

3. 12-9-6 for time 
CTB Pull-ups 
Box Jumps, 30″/24″

24 Jul 2014

Friday 072514

By There are no tags 0 comments

1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell” 
3 rounds for time

15 Deadlift, 185/125 
15 Pull ups 
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8 
Row 16 calories 
8 Burpees

23 Jul 2014

Thursday 072414

By There are no tags 0 comments

1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30 
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

22 Jul 2014

Wednesday 072314

By There are no tags 0 comments

Tabata Squats 
Rest 4 minutes 
Tabata Thruster, 45/35 
Rest 4 minutes 
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.


1 2 3 4 5 6 7 39