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WOD 08/09/19

A2: 500M Row @ Pace . B: Shoulder Press (Heavy Single + 2@85/1@90/Max UB @50%) . C: 5 RFT of: 9 T2B 8 Each Alternating Pistols . D: 5 X's 3 Minute AMRAP of: 3 D.B. Power Cleans (45/25#X2) 4 Alternating…

WOD 08/08/19

A2: 400M Run NFT A2: 100M Sprint X 4 Rounds (4 Rounds for time) . From Standing Round 1 @85% Somewhat Hard Pace; Rest 2 Minutes/ From Crouch Start Round 2 @85% Somewhat Hard Pace; Rest 2 Minutes From Block Start Round 3 @85%…

WOD 08/07/19

A2: 800M Weighted Run - For Time **Use Sandbag or Medicine Ball .  B1: Power Clean (6 Minutes To A Challenging Single) B2: 3 Rounds of: 3 Power Clean/ 5 BallSlam/ 3-5 Calorie Air Bike Build intensity…

WOD 08/03/19

A3: 800M Indigenous Peoples Run (Time) @ Pace/Intensity **Use a 20# Sandbag B1: Power Snatch (7 Minutes To A Challenging Single) In teams of 2, build up to a challenging weight, does not have to be a max. Use B1 as a…

WOD 08/02/19

B1: 3 Minute AMRAP of: 7 No Jump Burpee 21 Double Unders . Rest 2 Minutes . B2: 3 Minute AMRAP of: 7 No Jump Burpee 21 Double Unders . Rest 2 Minutes Compare to B1 . B2:3 Minute AMRAP of: 7 No Jump…

WOD 08/01/19

A3: 100M Sprint X 4 Rounds (4 Rounds for time) @Intensity/Pace; Rest prescribed below. Round 1 @85% Somewhat Hard Pace (Not Sustainable); Rest 90 Seconds/ Round 2 @90% Hard Pace; Rest 90 Seconds/ Round 3 @95% Very Hard Pace; Rest 90…

WOD 07/31/19

A2: 2 RFQ of: 12/10 Calories Air Bike 1 Strict Pull Up 3 Second Negative 5 Scap Pull Up 5 Kipping Swing 10 Seconds Active Hang 15 USSR K.B. Swing (24/16Kg)/ 5 Hanging Knee Raises/ 5 HRPU . B: EMOM X 14 of: Minute…

WOD 07/30/19

A2: Air Bike (Calories) 90 Seconds @50-80% Sustaianble Pace; Rest 90 Seconds A3: Air Bike (Calories) 120 Seconds @85% Somewhat Hard Pace; Rest 180 Seconds . B1: Deficit HSPU (60% Every 60 Seconds X 4 Sets) B2:…

WOD 07/29/19

A2: 2 RFQ of: 30 Seconds Double Unders Practive 5 Scap Pull Up 5 Kipping Swing 1 C2B Pull Up 10 Seconds Active Hang 5 Hang Power Clean + Power Jerk (45/35/15#) . B: Hang Power Clean + Push Jerk (2/2/2@85%) . C:…
The Basics

WOD 07/28/19

A2: 3 RFQ of: 12/10 Calorie Air Bike 5 Chin Up 1 WallWalk 5 Each Shoulder Taps 10 HRPU 10 Each Lunges . B1:3 Rounds of: 1 LL RC to 9' 3-5 Ring Dip 60M Jog . B2: For Time: 800M Run 3 Legless Rope Climb…

WOD 07/27/19

A2: 3 RFQ of: 250M Row (4/2)/ 10 Prone PVC Pass Through @2121/ 15 Banded Face Pull @2121/ 20 Banded RNT OHS @2111 . B2: Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) **Jason Tabick Memorial…

WOD 07/26/19

A2: 2 RFQ of: 150M Ski (4/2 5 PVC Cuban Press @2121 5 PVC Squat Jerk 5 PVC Sots Press @2121 30 Seconds Max Reps Banded Face Pull @2121 . B: Snatch (2 @75 + 1/1/1 @80%) . C: Clean and Jerk (2 @75 + 1/1/1 80%) . D:…

WOD 07/25/19

A2: 2 RFQ of: 150M Ski (4/2) 5 PVC Cuban Press @2121 5 PVC Squat Jerk 5 PVC Sots Press @2121 30 Seconds Max Reps Banded Face Pull @2121 . B: Snatch (2 @75 + 1/1/1 @80%) . C: Clean and Jerk (2 @75 + 1/1/1…

WOD 07/24/19

A1: 2 RFQ of: 45 Double Unders 3 BTN Snatch Push Press (45/35/15#) 3 Power Clean + Power jerk 3 Front Squat @2111 30 Seconds Max Reps Banded Pull Apart @2121 . B: Power Snatch (2/2/2 @85%) . C: Power Clean…

WOD 07/23/19

A2: 2 RFQ of: 12/10 Calories Air Bike 5 Scap Pull Up 5 Kipping Swing 1 C2B Pull Up 5 Prone PVC Pass Through @2121 5 Prone PVC Press @2121 5 PVC Sots Press @2121 . B: Snatch (1/1/1/1/1/1@75%) . C:…

WOD 07/21/19

A2: 2 RFQ of: 45 Double Unders 15 Banded Pull Apart @2121 3 Snatch Balance (45/35/15#) 3 Jerk 3 Clean 5 Good Morning @22X1 . B: Snatch (2@65/75/85 + 1@90%) . C: Clean and Jerk (2+1 @65/75 + 1@85/90%) . D:…

WOD 07/20/19

A1: Funnel Tag 5-6 Minutes Having fun and warming up A2: 800M Weighted Run (Time) Pace/Weight/Implement/Rest prescribed below **Use a 20/14# M.B. or vest if you have one. . B: Squat Clean Thruster (6 Minutes To A…

WOD 07/19/19

A2:2 RFQ of: 15/12 Calorie Row (8/5) 10 Ring Row 3 Power Snatch 3 Power Jerk 3 Power Clean 3 Front Squat @22X1 . B: Power Snatch (3@75 + 2@80 + 1/1/1@85%) . C: Power Clean + Power Jerk (3@75 + 2@80…

WOD 07/18/19

A: 2 RFQ of: 12/10 Calorie Ski (8/5) 3 Snatch (45/35/15#) 3 OHS @22X1 3 Clean and Jerk 3 Scap Pull Up 3 Kipping Swings 1 Strict Pull Up @31X1 10 Seconds Chin Over Bar Hang . B: Snatch (2@70/75 + 1@80/85/90 + A Heavy…

WOD 07/17/19

A2: 400M Run  Rest 2 Minutes A3: 4 Rounds of: 5 Burpees/ 100M Sprint @90% Hard Pace; Rest 2 Minutes After Each Sprint / B1:5 Minute AMRAP of: 10 USA K.B. Swing (2/1.5 Pood)/ 10 Calories Bike/ 10 Box Jump (30/24") . B1: 5…

WOD 07/16/19

A2: 2 RFQ of: 15/12 Calorie Ski (8/5) 20 Banded Pull Apart 20 Banded Row 5 HPSn (45/35/15#) 5 HPC + PJ 3 WallWalk . B: Power Snatch (2@75% + 1@80/85/85/85%) . C: Power Clean + Power Jerk (1 @75/80/85 +…