WOD ARCHIVE

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WOD 02/21/19

A2: 3 RFQ of: 12 Ring Row  @2112 30 Seconds Bike Calories 1 Kick Up To Handstand 10 Seconds Handstand Hold .. B: 3 Rounds of: 60 Seconds Max HSPU 15 Seconds Air Bike Sprint Rest 2 Minutes between rounds .. C:…

WOD 02/20/19

A2: Air Bike 2 Minutes Max Calories A3: Bar Muscle-ups (2 Minutes Max Reps) **Ensure that you protect your hands .. B: Push Press (8 Minutes To A Heavy Single + 1/1/1@90%) .. C: Split Jerk (1/1/1 @85%…

WOD 02/19/19

A2: 5 Minute AMRAP of: 12 Each Alternating OH Lunges (45/35#) 8 Plate Thruster 30 Seconds UB Lateral Jumps Over Plate .. B: 3 Position Clean (bottoms up) (1/1/1@90%) Ground/Below The Knee/Mid-Thigh .. C: Paused…

WOD 02/18/19

A2: 6 Minute AMRAP of: 9 USA K.B. Swing (24/16Kg)/ 6 Ring Row/ 45 Seconds Ski Meters (5/3) 2 Minutes WU + @80% Sustainable Pace; 2 Minutes Rest ... B: 18.0 (zero) 21/15/9 RFT of: D.B. Power Snatch (50/35#)/ Burpee…

WOD 02/17/19

A2: 2-3 RFQ of: 1 Kick Up To Handstand 5 Each Shoulder Tap 3 Seconds Negative 30 Seconds Row Distance (5/3) 30 Seconds Banded Row 6 Minute Cap . B:4 Rounds of: 40 Seconds Max Reps HSPU/ 20 Second Row Sprint (5/3) C:…

WOD 02/16/19

A2: 3 RFT of: 15 USA K.B. Swing (24/16Kg) 3 WallWalk 200M Row Sprint (5/3) @50-90% Sustainable Pace; Rest 3 Minutes B: Thruster (4/4/4/4) C: For Time: 40 Box Jump Over (24/20")/ 30 WallBall (20#-10'/14#'9')/ + 800M…

WOD 02/15/19

A2: 2 RFQ of: 3 Power Snatch (45/35/15/PVC) 3 OHS @32X1 200M Ski (5/3) 30 Seconds Plank B: Overhead Squat - 5 @75/80/85% of 5RM C1: 3 Rounds of: 3 Snatch 15 Double Unders 5 Calorie Ski Build intensity…

WOD 02/14/19

B: Partner WOD 02/14/19= 14 Minute AMRAP of: 14 Burpees Over Partner 14 Partner WallBall (rainbow) 14 Partner M.B. Sit Up C: Against a 10 Minute Clock: 00:00-05:00= AMRAP of: 5 Front Squat 5 T2B (95/65#) 05:00-10:00= 100M…

WOD 02/13/19

B1: 3 RFQ of: 10 Calorie Row (8/5) 1-2 Ring Muscle Up 2 D.B. Power Clean B2: 8 Minute AMRAP of: 20/18 Calorie Row (8/5) 5/3 Ring Muscle Up 8 D.B. Power Clean (45/25#X2) C1: 3 Rounds of: 1 Minute Bike…

WOD 02/12/19

A2: 3 RFQ of: 10 Calorie Ski (8/5) 10 Each K.B. Suitcase Deadlift (2/1.5 Pood) 10 USSR K.B. Swing; Rest 30 Seconds B: 3 Position Clean (top down) (1 @ 75/70/75/80/75/80%) Hip, Knee, Ground C: 1/4 Front Squat (1…

WOD 02/11/19

A2: 3 RFQ of: 250M Row (5/3) 10 Air Squat 5 HRPU 3 OH M.B. Toss (20/14#-max height) . B1: 3 RFQ of: 3-5 D.B. Snatches 5-7 Box Jump Overs Build intensity each round with round 3 @ same pace as B2; Rest 30-45 Seconds…

WOD 02/10/19

A2: 6 Minute AMRAP of: 1 WallWalk 5 Each Wall Facing Shoulder Taps 20 Banded Face Pulls 60M Jog @50% Easy Pace; Rest 3 Minutes before B . B: 4 Rounds of: 20 Seconds Max Calorie Air Bike Sprint; 60 Seconds Rest 60 Seconds…

WOD 02/09/19

A2: Team Inchworm Race (Time) Have fun :). . B: 2K Partner Ski In Teams of 2/With only 1 partner working at a time/Partition as needed. . C: Partner WOD 2 For Time: 70 Calorie Row (8/5) 70 Goblet Squats…

WOD 02/08/19

A2: Ski 3 Minutes @50-90% Sustainable Pace A3: 2 RFQ of: 15 Banded Pull Apart @2020 15 Seated Banded Row @2020 5 Snatch Pull 5 Power Snatch 5 Snatch Balance . B: 3 Power Snatch Building + 1 Rope Climb (20/15')…

WOD 02/07/19

A2: 3 RFT of: 5 D.B. Man Makers (HBD) 20 BallSlam (20/15#) 200M Ski (5/3) . B: Power Clean + Push Press + Clean Grip OHS (12 Minutes To Max 1+2+2 ) . C: BTN Jerk (2 Building from 60-70% EMOM X 9) . D2:…

WOD 02/06/19

A2: 2 RFQ of: 10 Boot Strap and Trunk Rotation 10 Each Alternating Prone Scorpion 10 Each Alternating Groiner . A3: For Time: 40 BallSlam (20/15#) 30 Jumping Squat 20 Each Alternating OH Lunge (45/25#) . B: 12…

WOD 02/05/19

A2: 3 RFQ of: 10 Each High Step Up (30/24") 6 Double K.B. Power Clean (HBD) 6 K.B. Front Squat @22X1 12/10 Calories Air Bike . B: 3 Position Clean (bottoms up) (1@65/70/75/80/85%) . C: Front Squat (1@ 65/70/75/80/85/90%) . D:…

WOD 02/04/19

A2: 10 Minute of: 60 Seconds Each: Row Ski Bike . B: Thruster (6 Minutes To A Challenging Triple) Build up heavy without missing Use B as a warm up for C2. C1: 3 Rounds of: 3-5 Thruster 3-5…

WOD 02/03/19

A2: Jog 400M @50-80% Sustainable Pace; Rest 60 Seconds A3: 60M Sprint (5 Rounds for time) @ Intensity/Pace/Tempo Round 1 @80% Sustainable Pace; Rest 60 seconds/ Round 2@85% Somewhat Hard Pace; Rest 75 Seconds/ Round 3-5@90%…

WOD 02/02/19

A2: Junk Yard Dogs (3 Minutes Max Reps) B: Partner WOD 1 15 Minute AMRAP of: 5 PC (115/75) 10 Rebounding Box Jump (24/20")/ 15 Ring Dips In teams of 2/Only 1 partner working at a time/Partners will alternate movements/Partner…

WOD 02/01/19

A2:  3 Minute AMRAP of: 3 D.B. Power Clean (50/35#X2) 3 Each D.B. Front Squat @20X1 5 Each Alternating Jumping Lunges 15 BallSlam (20/15#) B: 3 Position Clean (bottoms up) (15 Minutes To a Challenging Single) Ground/Below…