WOD 10/09/2022
B Snatch - 7-8 Minutes To A Challenging Single
7 Minutes to quickly build to a heavy single for today, the intent is to warm up for C2
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The Kingdom
5…
WOD 10/08/2022
"BikeErg Lactate Threshold"
18 Min at RPE3;
2 Minutes Rest/
12 Min at RPE3;
2 Minutes Rest/
6 Min at RPE3;
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For Time:
400/500M Row/
50' Handstand…
WOD 10/07/2022
A2 2 Minutes Row Distance
....
3 RFQ of:
15 Banded Passthroughs/
10 Banded Thruster/
5 Each Alternating Reverse Lunges
Skill…
WOD 10/06/2022
Modified Hinshaw=
:30 Seconds Each Side Over/Under Hurdles
:30 Seconds Walking Knee Hugs/
:30 Seconds Walking Figure Four/
:30 Seconds Walking Samson/
:30 Seconds of Lunge W/Twist/
:30 Seconds Walking Leg Kick/Toe Touch/
:30 Seconds…
WOD 10/05/22
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
;;;
B Top Down 3 Position Clean + Jerk - 10-12 Minutes…
WOD 10/01/2022
10 Minute AMRAP of:
All Levels=
:30 Seconds Air Bike/
30 Single Unders/
10 Ring Rows/
10 Air Squat
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In Teams of 3- (rotate through)
2 sets of:
5/4…
WOD 09/30/2022
3 Minute AMRAP of:
5 Each D.B. Power Snatch (HBD)/
5 Each S.A. D.B. Thruster/
5 Calorie Ski (5/8)
3 Minutes WU + @80% Sustainable Pace; Rest 90 Seconds
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1 Power Snatch + 3 OHS - 1+3 @80% EMOM X 8…
WOD 09/29/2022
Against a 2 Minute Clock:
30 WallBall/
Max Calorie Row In Time Remaining (5/8)
@85% Somewhat Hard Pace (Not Sustainable); Rest 2 Minutes before B
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Push Press - 1/1/1@90%
6…
WOD 09/28/2022
5 Minute AMRAP of:
15 Banded Pull Apart/
15 Banded Good Morning/
15 USSR K.B. Swing (HBD)
@Easy Pace with smooth controlled tempos; Rest 60 Seconds before B1
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2-3…
WOD 09/27/2022
3 RFQ of:
7 Each D.B. Snatch (HBD)/
5 Each OH Lunge/
5 Each Single Arm D.B. Thruster/
100M Ski (3/5)
Add result
B 1 Hang Snatch (ATK) + 1 Snatch - 1 @80-90% X…
WOD 09/26/2022
3 RFQ of:
5 Calorie Row (5/8)/
5 Scap Pull Up/
5 Active Kipping Swing/
5 Jerk (15/35/45#)/
15 Banded Face Pull
@ Easy pace with smooth controlled tempos; Rest as needed + :60 Seconds before B
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B…
WOD 09/24/2022
The Pizza Game=
5 Minutes of Warming up with the group, try to keep an open mind and have fun.
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Partner WOD 1 (09/24/22)=
3 Rounds of-
60 Seconds Max Reps Each of:
Alternating D.B. Power Snatch (35/50#)/
Burpee/
Goblet…
WOD 09/23/2022
2 Minute AMRAP of:
5 K.B. Taters/
5 HRPU/
5 Each Jumping Lunges
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B: Clean Pull + Power Clean + Front Racked Lunge (EMOM 10 of 3 Cl Pull + 2 P.C. + 1 Each Lunge)
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C: Front Squat (8/8/8 @70%)
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3…
WOD 09/22/2022
2 RFQ of:
1 WallWalk/
5 Each WallFacing Shoulder Taps/
15 Banded Pull Apart/
5 Each Alternating Jumping Lunges/
5 Jumping Squat/
5 Calorie Air Bike
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2 Rounds of-
Against A 3 Minute Clock:
60 Seconds Max Reps…
WOD 09/21/2022
Against A 2 Minute Clock:
100M Row Sprint (3/5)/
Max Burpees Over Erg In Time Remaining
3 Minutes WU + @85% Somewhat Hard Pace (not sustainable); Rest 3 Minutes Before B
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7 Minutes Warm Up:
Rope Climb/
Push Press …
09/20/2022
3 Minutes AMRAP of:
3 Power Snatch (15/35/45#)/
3 OHS @2311/
15 Double Unders (:15 sec practice)
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B: Power Snatch (3 @80% Every 2 Minutes X 6 Rounds)
Does not have to be touch and go.
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C: Front Squat…
WOD 09/19/2022
3 RFQ of:
20 Banded Pull Apart/
3/5 Kipping HSPU/
5 Calorie Row (5/8)
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B: Split Jerk (3/3/3/3/3/3/3/3)
**From The Rack
60 Seconds Between Sets
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4 Rounds of:
Against A 3 Minute Clock:
60…
WOD 09/18/2022
2 Minute AMRAP of:
RX'd=
10 WallBall (14#-9'/20#-10')/
5 Burpee Over Ball
2 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 3-5 Minutes
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For Time:
10 Calorie Ski (5/8)/
5 Strict HSPU/
5 HPC…
WOD 09/17/2022
A: 2K Partner Row (Time)
@Pace
Damper 5/3
In teams of 2/Switching every 200M/Score=Total time
B: Tom Hanks Memorial WOD (AMRAP - Rounds and Reps)
Partner WOD=
15 Minute AMRAP of:
55 Deadlift (225/135)/
55 WallBall (20#-10'/14#-9')/
55…
WOD 09/16/2022
3 RFQ of:
1 Top Down 3 Position Power Snatch (15/35/45#)/
5 Front Squat/
250M Ski (3/5)/
15 Banded Row
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B: 3 Position Power Snatch (1 @60% EMOM X 10 Minutes)
Pos 1, Pos 2, Pos 3
5 Minutes WU To 60% of Heaviest from…
WOD 09/15/2022
3 RFQ of:
RX'd=
10 UB WallBall (14#-9'/20#-10')/
10 Ring Row/
10 Calorie Ski (5/8)
- 5 Minute Cap
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B: Push Press (5 @70% EMOM X 5)
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C: Weighted Dip (4/4/4/4/4/4)
1 Set of 4 Reps @70% Every 2…