WOD ARCHIVE

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WOD 12/12/19

A2: 2K Partner Ski For Time . B2: 20 Minute AMRAP of: 6 T2B 4 D.B. Power Clean (45/25#X2) 12 Calorie Air Bike @80% Sustainable Pace; rest 5 Minutes C: Pull-ups (See wodify for details) . D:…

WOD 12/11/19

A2: 2 Rounds of: 60 Seconds Air Bike 45 Seconds Banded Glute Bridge @21X2 30 Seconds Jumping Lunges . B2: Against A 2.5 Minute Clock: 12 Thruster (75/45#) 25 WallBall (20#-10'/14#-9') 50' Sled Push (185/125#) . C:…

WOD 12/10/19

A2: Air Bike- 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 60 Seconds Bike Sprint @85% Somewhat Hard Pace; Rest 3.5-8 Minutes . B: Against A 60 Second Clock: Max Reps Burpees . C: 4 Rounds…

WOD 12/09/19

A2: Row 3 Minutes @50-90% Sustainable Pace; Rest 60-90 Seconds . Damper 4/2 B1: 3 RFQ of: 8 Banded DeadBug @2121 8 Banded Clamshells @2121 8 Banded Goblet Squat @21X1 (50/35#) . B2: Back Squat - Build to…

WOD 12/05/19

A2: Row 90 Seconds @50-80% Sustainable Pace; Rest 90 Seconds Damper 5/3 A3: 3 Rounds of: 40 Seconds Max Distance Row . B: Back Squat (15/15/15/15) . C: K.B. Front Racked Walking Lunge (15/15/15/15…

WOD 12/04/19

A2: Air Bike 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) . B1: 2 RFQ of: 10 Supine Banded Pull Apart @2121 10 Prone Hovers @2121 10 D.B. Z…

WOD 12/03/19

A2: Air Bike 5 Minutes @50-80% Sustainable Pace; Rest 2 Minutes . B: 3 RFT of: 50 Double Unders 12/10 HSPU . C: Dips (3 Minutes Every 90 Seconds @70%) . D: 21/15/9 RFT of: USSR K.B. Swing (24/1…

WOD 12/02/19

A2: Tabata D.B. Hang Power Clean + Shoulder To Overhead B: Clean + Front Squat + Jerk  (12 Minutes To Max 1 + 3 + 1) . C: 4 RFQ of: 15/12 Calorie Air Bike @50-80%/ 25' D.B. DeathMarch @2121 (45/25#X2)/ 5-10 Strict…

WOD 11/30/19

A2: 7 Minute AMRAP of: 5/3 C2B Pull Up 10 Honest Push Ups 15 Box Jump Step Down (24/20") 3 Minutes WU + @70-90% Sustainable Pace; Rest 60 Seconds . B: 5 Minutes of: 7/5 Pull Up/ 9 Burpee/ 11 USSR K.B. Swing (2/1.5 Pood) . C:…

WOD 11/27/19

A3: 20 Seconds Row Sprint (4 Rounds for distance) @95% Very Hard Pace (Not Sustainable); Rest 1:40 after each round . B1: 2 RFQ of: 10 Prone Hovers/ 10 Yoga Push Up/ 10 Scap Push Up/ 10 Scap Pull Up/ 5/3 Strict…

WOD 11/26/19

A2: 2 Rounds of: 250M Ski (4/2) 5 Dip Scap Push Up 1 Dip Negative 3 Seconds Down 10 Seconds Bent Arm Dip Support 15 Tuck Up 45 Seconds Plank . B: 21/15/9 RFT of: T2B USA K.B. Swing (24/16Kg) . C: Dips…

WOD 11/25/19

A2: 400M Run For Time . A3: Bottom To Bottom Air Squat Tabata . B: Clean Pull + Power Clean + Hang Clean (ATK) + Jerk (Build To Max The Complex + 1/1@85%) . C: 30/25 Calorie Air Bike + 4 Rounds of: 25'…

WOD 11/24/19

A3: 3 Rounds of: Row 250M Sprint (5/3) @90% Hard Pace (Not Sustainable); Rest 3.5 Minutes between rounds . B1: Bench Press (12/12/12/12) Superset with B2 B2: Pendlay Row (12/12/12/12) Building slightly…

WOD 11/22/19

A2: 800M Weighted Run @80% Sustainable Pace; . B: Overhead Squat (Build To A Heavy Triple) . C1: 3 Rounds of: 10 Calorie Row 8 USSR KBS 6 WallBall 4 Box Jump 2 OHS . C2: Partner WOD 11/23/19= 20…

WOD 11/21/19

A2: 7 Minute AMRAP of 200M S.B. Run 5 Yoga Push Up 25' S.B. Bear Crawl Drag 25' S.B. OH Walking Lunges 5/3 Strict Chin Up . B1: Handstand Walk (5 Rounds of Max UB Distance) Superset with B2 B2: Weighted…

WOD 10/31/19

A2: 2K Partner Row (Time) . B: 10-15 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols . C: Walking Dead For Time: 20 WallWalks 200M Partner Carry (200M S.B. Carry/HBD) 200 Double Unders (400 Singles) 60…

WOD 10/30/19

A2: Ski 3 Minutes @90% Hard But Sustainable Pace; Rest 60 Seconds Damper 5/3 . B: Push Press (1 @80% Every 45 Seconds X 12 Rounds) **From The Rack C: Weighted Pull-ups (3,2,1,3,2,1) . D: Weighted…

10/29/19

A2: 3 RFQ of: 5 K.B. Deadlift @3111 (24/16Kg)/ 10 Goblet Squat @2211/ 15 USSR K.B. Swing/ 20/30 Seconds L-Hang . B: 3 Position Clean (top down) (1/1/1/1/1/1 @70-80%) . C: Paused Front Squat (3 @70-80% + 3…

WOD 10/28/19

A2: 3 RFQ of: 1 WallWalk/ 10 Each Handstand Shoulder Tap/ 5 Each Single Arm Ring Row/ 5 Each Alternating Jumping Lunges , B: Handstand Walk (Max Distance) . C: EMOM 30 of: Minute 1-15/12 Calorie Ski (8/5)/ Minute…

WOD 10/26/19

A2: Partner WU= 7 Minutes Max Calorie Air Bike . B: Push Jerk (3/3/3/3 @75%) . C: Partner WOD 10/26/19= For Time: 400M Run 30 D.B. Curtis P's (45/24#X2) 30 K2E 400M Run 30 D.B. Curtis P's 30 K2E 400M…

WOD 10/24/19

A2: 3 RFQ of: 20 Banded Pull Apart @2121/ 20 Banded Face Pull @2121/ 5 Reps Left Hollow Arch Roll/ 5 Reps Right Hollow Arch Roll/ 30 Seconds Hollow Hold/ 30 Seconds Superman Hold B: 20 Minute AMRAP of: 60M Farmer…