Blog Archives

WOD - Feb 15, 2017

2/14/2017

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:
For Time:
21 DB Snatch (95/70)
42 HSPU
63 Pull Ups
84 Push Press (75/55)
105 Double Unders
* 25 min Time Cap *

WOD - Feb 14, 2017

2/13/2017

Strength:
12:00 to work up to a heavy 2 Rep OH Squat

Metcon:
"Freedom Sauce"
3:00 AMRAP
21 Overhead Squats (95/65)
21 Burpees over Rower
Max Calorie Row

Rest 3:00

3:00 AMRAP
18 Overhead Squats (115/75)
18 Burpees over Rower
Max Calorie Row

Rest 3:00

3:00 AMRAP
15 Overhead Squats (135/95)
15 Burpees over Rower
Max Calorie Row

Rest 3:00

3:00 AMRAP
12 Overhead Squats (155/105)
12 Burpees over Rower
Max Calorie Row

WOD - Feb 13, 2017

2/11/2017

Strength:
16:00 EMOM
1:00 – 12 Romanian DL
1:00 – Strict HSPU
2:00 - Rest

Metcon:
14:00 AMRAP
50 Wall Balls (20/14)
40 Cal Row
30 DB Squat Cleans (50/35)
20 C2B Pull Ups
10 HSPU

WOD - Feb 10, 2017

2/9/2017

Strength:
20:00 E2MOM
2 – Squat Snatch @
70% x 2 Rounds
75% x 2 Rounds
77.5% x 3 Rounds
80% x 3 Rounds

Metcon:
OPEN 13.2
10:00 AMRAP
5 - Shoulder to overhead, (115/75)
10 – Deadlift (115/75)
15 - Box jumps, (24/20)

WOD - Feb 9, 2017

2/8/2017

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:
Partner WOD
9:00
100 Cal Row
Max Push Ups
1:00 Rest
9:00
100 Cal Assault Bike
Max TTB
1:00 Rest
9:00
100 Deadlift (225/155)
Max Air Squats

WOD - Feb 8, 2017

2/7/2017

Metcon:
30:00 Partner EMOM
“Macho Beep Test”

Min 1:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
Min 2:
3 Power Cleans (185/135)
3 Front Squats
3 Push Jerk

Partner 1 Does both rounds, then partner 2 goes.

Score is total rounds completed

WOD - Feb 7, 2017

2/6/2017

Oly cycling:
“Death by Cleaning”
EMOM
Starting at 95/65# Complete 5 reps touch and go Power Cleans. Add 10/5# every minute until you are unable to complete the assigned weight.

MetCon 1:
15 Clean & Jerk (135/95)
30 Cal Assualt Bike
15 Clean & Jerk (135/95)
5:00 Cap

Metcon 2:
21-15-9
Hang Clean (95/65)
Burpees over bar

See, the Assault Bike is fun!

WOD - Feb 6, 2017

2/5/2017

Strength:
18:00 E3MOM
4 Reps Back Squat @ 80%
Strict Pull ups after squatting

Metcon 1:
A. 3:00 AMRAP of Back Squat
15 reps at 135/95
15 reps at 185/135
AMRAP at 225/155
Rest 3:00

B. 3:00 AMRAP of Bench Press:
15 reps at 135/95
15 reps at 155/105
AMRAP at 185/135
Rest 3:00

C. 3:00 AMRAP of Deadlift:
15 reps at 185/135
15 reps at 225/155
AMRAP at 275/185

That's what I call teamwork!

WOD - Feb 3, 2017

2/2/2017

Strength:
20:00 E2MOM
2 – Squat Clean @
70% x 2 Rounds
75% x 2 Rounds
77.5% x 3 Rounds
80% x 3 Rounds

Metcon 1:
Open 16.3
7:00 AMRAP
10 Power Snatches
3 Bar Muscle Ups (75/55)

Metcon 2:
Max Wall Balls in 2:00

Don't worry Brandon, It's over!

WOD - Feb 2, 2017

2/1/2017

Gymnastic Conditioning:
2 Rounds:
90% Max Effort UB HSPU (The goal is to maintain # through each round)
Rest :90
5-10 Hips to Rings
Rest :90
Attempt to add 1-2 reps from 2 weeks ago

Metcon:
4 rounds for time of:
15 box jumps, 36/27
10 Lunges (135/95)
500m row