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WOD Saturday 2.18.17

For time:
9-6-3
Calorie Row
HSPU
+
12-9-6
Calorie Row
Shoulder to OH 115/75
+
15-12-9
Calorie Row
Power Clean 135/95
+
21-15-9
Calorie Row
Wall Balls 20/14

*athlete must keep the same bar and change the weight
*there is no rest between movements here

By | February 18th, 2017|Categories: Workout of the Day|0 Comments

WOD Friday 2.17.17

Red Shirt Friday


AMRAP in 20 minutes — Bergeron Open Tester
50 Wall Ball Shots (20/14)
50 Double Unders (L2 20 Attempts), (L3 200 SU)
40 Box Jumps
40 T2B (L2 Toes thru Rings), (L3 K2E)
30 C2B (L2 Pull Ups), (L3 Assisted Rack Pull Ups)
30 Burpees
20 Power Cleans (145/100)*Scale accordingly
20 Jerks (145/100) *use same bar as above
10 Power Snatches (145/100) *use same bar as above
10 Muscle-Ups (L2 Transitions)

By | February 17th, 2017|Categories: Workout of the Day|0 Comments

WOD Thursday 2.16.17

3 sets:
1-3 Ring Dips + 1 Max hold in the bottom of the Dip (Scale number according to ability)
Rest as needed between sets. Record time in the bottom of the dip.
*weighted if possible

AMRAP 15 at 75% Non stop intensity.
500m Row (Damper 4, 20-22 S/M)
50’ Bear Crawl
10 Air Squats
50’ OH Walking Lunges 25/10 Plate
10 Alt 1 Arm DB Snatch

By | February 16th, 2017|Categories: Workout of the Day|0 Comments

WOD Wednesday 2.15.17

Tabata Mash
:20:10 x 16
Deadlift 135/95
Push Ups

AMRAP 15
15 Ring Rows
15 GHD Sit Ups
15 Box Jumps

By | February 15th, 2017|Categories: Workout of the Day|0 Comments

WOD Tuesday 2.14.17

 

Skill Review:  Rowing mechanics

10-12 sets @ high effort (40 Min Max)
15/10 Calorie Row
25 Double Unders (L2  10 DU Attempts), (L3  50 Fast Singles)
10 KBS 2/1.5
25 Double Unders
15/10 Calorie Row
Rest 2 minutes between sets

*Record each round.  Focus is to maintain same pace throughout

By | February 14th, 2017|Categories: Workout of the Day|0 Comments