WOD SATURDAY 1.20.18

5 sets at High effort:
400m Run
*Sub 500m row or .5 mile bike
Rest 3x work time

SKILLS – DOUBLE-UNDERS
Not for Time. Choose an option below:

Option A – 5 Sets of 50 Unbroken Repetitions
Option B – 5 Sets of 40 Unbroken Repetitions
Option C – 6 Sets of 30 Unbroken Repetitions
Option D – 6 Sets of 20 Unbroken Repetitions
Option E – 7 Sets of 10 Unbroken Repetitions
Option F – 8 Sets of :30s on, :30s off practice.

By | 2018-01-18T07:34:39+00:00 January 20th, 2018|Categories: Workout of the Day|1 Comment

WOD THURSDAY 1.18.18

Teams of 3:
AMRAP 25:

100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Squat Clean Thrusters

Rx – 135/95

By | 2018-01-15T00:17:47+00:00 January 18th, 2018|Categories: Workout of the Day|Comments Off on WOD THURSDAY 1.18.18

WOD WEDNESDAY 1.17.18

SNATCH Skill
5 Sets
2 Pausing Overhead Squats

Set 2 55%
Set 3 60%
Set 4 65%
Set 5 70%
*Rest 60 seconds between sets. All repetitions from the rack.

5 Sets of 2 Snatch Balance

Set 1 50%
Set 2 55%
Set 3 60%
Set 4 65%
Set 5 70%
*Rest 60 seconds between sets. All repetitions from the rack.

EMOM 10

Min 1 2 Hang Squat Snatches @ 73%
Min 2 2 Hang Squat Snatches @ 76%
Min 2 2 Hang Squat Snatches @ 79%
Min 3 Rest
Min 4 2 Hang Squat Snatches @ 76%
Min 5 2 Hang Squat Snatches @ 79%
Min 6 2 Hang Squat Snatches @ 82%
MIn 7 Rest
Min 8 2 Hang Squat Snatches @ 79%
Min 9 2 Hang Squat Snatches @ 82%
Min 10 2 Hang Squat Snatches @ 85%

EMOM 9

“X” Thrusters (95/65)
“X” T2Bar (Toes thru Rings)
“X” Burpees
*Choose a level below:

Level 1 – 5 Repetitions
Level 2 – 4 Repetitions
Level 3 – 3 Repetitions

By | 2018-01-15T00:21:14+00:00 January 17th, 2018|Categories: Workout of the Day|Comments Off on WOD WEDNESDAY 1.17.18

WOD TUESDAY 1.16.18

Every 2 minutes for 12 minutes (6x)
5-7 Bench Press (Mod)
5-7 Pendlay Row @ 20X1 tempo (2 seconds down, no pause, fast up and 1 on the chest)

AMRAP 20

20 MB Cleans 20/14
60 Double Unders

Intermediate Option

20 MB Cleans 14/10
30 double-unders

Beginner Option

10 MB Cleans 10/6
120 single-unders

By | 2018-01-15T00:19:03+00:00 January 16th, 2018|Categories: Workout of the Day|Comments Off on WOD TUESDAY 1.16.18