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WOD Wednesday 2.22.17

10 Minutes
Thruster build to a max single from the rack

Alt the 2 couplets every 2 Minutes x 3

Couplet 1
5 Power Snatch (Mod or 70%-75% 1RM)
3-5 tough strict HSPU from a deficit (L2 v2-3 5 Second eccentric HS), (L3 1 Wall Walk)

Couplet 2
5 Squat Cleans -same bar
1-2 Rope Climbs (L2 2x Pull from floor)

By | February 22nd, 2017|Categories: Uncategorized|0 Comments

WOD Tuesday 2.21.17

 

8 Rounds (with partner)
15/10 Calorie Row
*Allow 40-45 minutes
Alternate with partner for a total of 8 rounds (4 each) for time @ High Effort
+
Active rest 5 minutes
+
Alternate with a partner for time:
34-27-21-18-15-12-9-6-3 UB Wall Balls
Partner 1 does 34 UB reps, then partner 2 does 34 UB reps and it continues for the entire ladder. Rest as long as is needed in order to get next set UB
+
Active rest 5 minutes
+
6 rounds (3 each)
15/10 Calorie Bike
Alternate with partner for a total of 6 rounds (3 each) for time @ High Effort
+
Active rest 5 minutes
+
Alternate with a partner for time:
34-27-21-18-15-12-9-6-3 UB KBS
*Same rules as the Wall Balls

By | February 21st, 2017|Categories: Workout of the Day|0 Comments

WOD Monday 2.20.17

5 sets:
3 Front Squats @ 22X1 tempo
-Build to a tough triple
Rest 1-2 min between sets

EMOM 18 (3 rounds)
Min 1: 5 Push Press (High Loading 75%-85%)-taken from floor
Min 2: 7/5 C2B (L2 7/5 Pull Ups), (L3 3-4 Eccentric Dead hangs)
Min 3: 10 Burpees AFAHP
Min 4: 5 Push Jerk-same bar
Min 5: 7/5 Pull Ups (L2 7/5 Assisted Rack)
Min 6: 25 Double Unders (L2 10 Attempts), (L3 25 Fast Singles)

By | February 20th, 2017|Categories: Workout of the Day|0 Comments

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