WOD ARCHIVE

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WOD 11/13/18

A2: 3 RFQ of: 100M Ski (5/3) 3 BTN Snatch Push Press (45/35/15#) 3 Snatch Balance 3 OHS 3 BTN Snatch Grip Sots Press B: Snatch - Build  To A Challenging Triple C: Clean and Jerk - Build To A Challenging…

WOD 11/12/18

A2: 6 Minute AMRAP of: 10 Each OH Walking Lunges (45/35#) 21 BallSlam (20/15#) 15 Slam Ball Goblet Squat 9 HRPU C: Hang Power Clean (6 Minutes To A Heavy Triple) Does not have to be a 3 RM. Use C as a warm up for D. D: 4…

WOD 11/11/18

A2: 3 RFQ of: 15 Banded Face Pull @2121/5 Kipping Swing/ 3/1 Strict Pull Up @31X2 5 Scap Pull Up 10 Second Active Hang 150/100M Ski (5/3) B: Bar Muscle-ups (2 X 80%) C: Karen For Time: 150 Wall-Ball…

WPD 11/10/18

A2: 2K Partner Row For time - B: Partner WOD 5 RFT of: 450/350M Ski (5/3) 9 Each D.B. Hang Power Clean + Shoulder To Overhead (50/35#)/ 12 Burpee Over D.B. 6 Minutes WU + @80-90% Sustainable Pace In teams of 2/While…

WOD 11/09/18

A2: 6 Minute AMRAP of: 30 Double Unders 10 Ring Row 8 Pike Push Up 20 Seconds Plank 20 Seconds Active Hang B: CGBP (close grip bench press) (5/5/5/5@80%) C1: Bent Over Row (12/10/8/6) **Use an Axle…

WOD 11/08/18

A2: 3 RFQ of: 45 Seconds Row Distance (5/3) 3 Power Snatch (45/35/15#) 3 Each Alternating Overhead Lunge @2121 3 Power Clean 3 Power Jerk 3 Clean Grip Overhead Squat @2121 B: Power Snatch (5/5/5 ) C: Power…

WOD 11/07/18

A2: 3 RFQ of: 150M Row (5/3) 30 Seconds Max Reps Banded Row @2121/ 30 Seconds Max Reps Banded Push Up @2121/ 20 Second Handstand Hold/ 20 Seconds Active Hang B: Close grip bench press BuildTo A Heavy set of 5 Reps +…

WOD 11/06/18

A2: 3 RFQ of: 150/100M Ski (5/3) 15 Supine Pull Apart @2121 15 Hollow Rock @1111 15 Superman Rock @1111 15 BallSlam (20/15#) A3: 5 Minute AMRAP of: 12/10 HRPU 12 USSR K.B. Swing (2/1.5 Pood) 20/10 Ring Support Hold 3…

WOD 11/05/18

A2: 3 RFQ of: 45 Seconds Skip Rope (any variation) 3 Snatch Deadlift @31X1 (45/35/15#) 3 Snatch Pull @21X1 3 Muscle Snatch @20X1 3 Snatch Balance @X311 3 BTN Snatch Grip Sots Press @2121 3 Paces Forward/Backward Overhead Duck Walk…

WOD 11/04/18

A2:6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 10 HRPU 1 WallWalk 5/3 Chin Up B: Behind The Neck Jerk (5 Sets of 5 Reps @70%) **From The Rack C1: Deficit Handstand Push-ups (3/3/3/3) 4 Sets of 3 @21X1…

WOD 11/03/18

A2: M.B. Hot Potato Game Can also be done in an air squat. **Use 10# M.B. B: 4 Rounds of: 400M Run 30 Burpee Box Jump Over (24/20") 80 Air Squat 500M Ski (5/3) C: Partner Tabata Rainbow WallBall (8…

WOD 11/02/18

A2: Ski 60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds A3: Row 60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds A4: 4 Rounds of: 20 Seconds Row Sprint @90% Hard Pace (Not Sustainable); Ski 150M @80-90%…

WOD 11/01/18

A2: 6 Minute AMRAP of: 15 Banded Row 12 D.B. Press (HBD) 9 Calorie Ski (8/5) 6 Strict Chin Up 3 WallWalk B: Behind The Neck Jerk (12 Minutes To A Heavy Set of 5 Reps) C1: 3 RFQ of: 1 Forward Roll 1…

WOD 10/31/18

A: 2K Partner Row (Time) @90% Hardest Sustainable Pace/In teams of 2/Only 1 @ a time/Switch every 200M/Score= Total time; Rest 3 Minutes B1:3 RFQ of: 12/10 Calorie Ski (8/5) 3 Strict Chin Up 5 Scap Pull Up 3 Kipping Swing 3…

WOD 10/30/18

A2: 7 Minute AMRAP of: 15 Banded Pull Apart @2121 12 Banded Row @2121 10 Calorie Ski (8/5) 8 PVC Pass Through @2121 6 OHS @2121 4 Snatch Balance 2 BTK Hang Snatch B: Hang Snatch (5/4/3/5/4/3) C: Hang…

WOD 10/29/18

A2: Row 3 Minutes @80% Sustainable Pace; Rest 60 Seconds A3: 3 RFQ of: 1 Kick Up To Handstand 10 Seconds Handstand Hold 1 Handstand Negative @5 Seconds down 3/1 Strict Pull Up 10 Seconds Bent Arm Hang 1 Pull…

WOD 10/24/18

A2: 6 Minute AMRAP of: 10 Calorie Ski (8/5) 15 USA K.B. Swing (20/12Kg) 3 Strict  Chin Up B: Weighted Pull-ups (6 Minutes To A Challenging Triple) Use B as a warm up for C2; Rest 60 Seconds before C1 C1: 4…

WOD 10/23/18

A2: 3 RFQ of: 30 Single Unders 30' Waiter Walk (HBD) 5/3 Kipping HSPU @31X1 20 Seconds Handstand Hold A3: 2 Rounds of: 45 Seconds Max Banded Face Pull @31X2 5 Push Jerk (45/35/15#) 5 Each Single Arm Ring Row @2121 @50-80%…

WOD 10/22/18

A2: 7 Minutes of: 60M Jog 5 Each K.B. Hang Power Snatch (HBD) 5 Each Single Arm OHS 5 Each K.B. Clean 5 Each Single Arm K.B. Front Squat B: Power Snatch (12 Minutes To A Challenging Set of 5) C: Power…

WOD 10/20/18

A2: 3 RFQ of: 5 Squat (45/35/15#) 5 Each Back Racked Alternating Reverse Lunges 5 Kang Squat 20 Seconds Single Arm Plank Left 20 Seconds Single Arm Plank Right 45 Seconds Easy Air Bike Calories B: Deadlift (6 Minutes…

WOD 10/19/18

A2: 7 Minute AMRAP of: 100M Ski (5/3) 1 WallWalk 5 HRPU 5 Strict Chin Up 10 Seconds Flexed Arm Hang 5 Thruster (45/35/15#) B: Push Press + Push Jerk (power jerk) (2 + 3 @75-85% X 4 ) C1: Bamboo Bar Bench Press…