Blog Archives

WOD - Feb 1, 2017

1/31/2017

Accessory work:
4 sets:
8 reps:
Bent over row – bicep curls + shoulder press DB complex

4 Super Sets:
8 DB Pull Overs
12 Weighted Supermans

Metcon:
20:00 EMOM
5 Rounds:
Min 1 - 15/12 Cal Row
Min 2 - 15 HPSU
Min 3 - 15 C2B
Min 4 - Rest

Ryan - Post Assault Bike

WOD - Jan. 31, 2017

1/30/2017

MetCon:
10:00 E2MOM
5 Back Squats (315/205)
15/12 Cal Assault Bike

Rest 5:00

10:00 E2MOM
5 DeadLift (365/225)
15/12 Cal Assault Bike

Rest 5:00

10:00 E2MOM
5 Cleans (225/155)
15/12 Cal Assault Bike

Hurry Hard!

WOD - Jan 30, 2017

1/29/2017

Olympic cycling:
“Death by Snatch”
EMOM
Starting at 75/45# Complete 5 reps touch and go Power Snatches. Add 10/5# every minute until you are unable to complete the assigned weight.

Metcon:
3 Rounds:
21 Cal Row
15 Burpee over bar
9 TTB

WOD - Jan 27, 2017

1/26/2017

Strength:
12:00 E2MOM
3 Reps Front Squat
Start at 70% and increase attempt to increase weight each round

Metcon:
Open 16.4
13:00
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 HSPU

WOD - Jan 26, 2017

1/25/2017

"The Champ"

Gymnastic Conditioning:
3 Rounds:
90% Max Effort UB C2B Pull Ups (The goal is to maintain # through each round)
Rest :90
5-10 Ring Dips
Rest :90
Add 1-2 reps from 2 weeks ago

Metcon:
30:00 AMRAP
15m Sled push (275/185)
30 KB Swings (55/35)
45 Cal Row

WOD - Jan 25, 2017

1/24/2017

Accessory work:
4 sets:
6 Reps Sots Press

4 Super Sets:
8 reps Bulgarian Split Squat (each leg)
8 Romanian Deadlift

MetCon:
15:00 AMRAP
30 Double Unders
15 Back Squats (95/65)
10 T2B
5 DB Thrusters (35/25)

Do you have a license for those guns Rich?

WOD - Jan 24, 2017

1/23/2017

Oly cycling 1:
Complete as many Power Cleans (135/95) within a minute. Do as many as possible Unbroken.
Rest 5:00
Oly cycling 2:
Complete as many Power Cleans (135/95) within a minute. Do sets at 1/3 of max UB set in Oly 1.

Metcon 1:
Partner WOD
20:00 EMOM
10 Cal Row
10 Push Press (95/65)

Metcon 2:
1:00 Max Assault Bike

WOd - Jan 23, 2017

1/22/2017

Strength:
18:00 EMOM
1:00 2 Reps Thrusters
1:00 Strict Pull ups
1:00 Rest

“Colt 45”
Metcon 1:
5-10-15-10-5
Back Squat (185/135)
Burpees
Box Jumps

Rest 4:00

Metcon 2:
21-15-9
Cal Row
Push ups

WOD - Jan 20, 2017

1/19/2017

Strength:
12:00 E2MOM
2 Reps Front Squat
Start at 75% and increase attempt to increase weight each round

Metcon:
Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

SMILE!!!

WOD - Jan 19, 2017

1/18/2017

Oly cycling 1:
Complete as many Power Snatch (135/95) within a minute. Do as many as possible Unbroken.
Rest 5:00
Oly cycling 2:
Complete as many Power Snatch (135/95) within a minute. Do sets at 1/3 of max UB set in Oly 1.

Metcon:
22:00 AMRAP
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

TBT to Battle Pink last fall.