Category Archives: WOD

01.12.2017

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RX
WOD
EMOM for 10min complete:
Odd: 25 air squats
Even: 10 HSPU
**immediately go into**
EMOM for 10min complete:
Odd: 25 air squats
Even: 10 clean & jerks 135/95
LEVEL 2
WOD
EMOM for 10min complete:
Odd: 20 air squats
Even: 10 abmat HSPU
**immediately go into**
EMOM for 10min complete:
Odd: 20 air squats
Even: 10 clean & jerks 105/70
LEVEL 1
WOD
EMOM for 10min complete:
Odd: 12 air squats
Even: 10 seated DB press
**immediately go into**
EMOM for 10min complete:
Odd: 12 air squats
Even: 10 DB hang clean

01.11.2017

15936435_1201707853238234_2702745173004264288_o
RX
WOD
In teams of 2 complete:
10k
**switch every 800m until each person has run a 5k**
STRENGTH
Take the remaining time to find a 1RM back squat
LEVEL 2
WOD
In teams of 2 complete:
7200m
**switch every 600m until each person has run 3600m**
STRENGTH
Take the remaining time to find a 1RM back squat
LEVEL 1
WOD
In teams of 2 complete:
5k
**switch every 500m until each person has run 2500m**
STRENGTH
Take the remaining time to work up in sets of 5 for back squats

01.10.2017

15800184_1425155687508304_2967165269224284480_o
RX
WOD
AMRAP 3min of:
10/7 cal row
5 ring muscle ups
**rest 3min**
AMRAP 3min of:
Burpee pull ups 6”+ reach
**rest 3min**
AMRAP 3min of:
30 double unders
10/7 cal row
**rest 3min**
AMRAP 3min of:
10 K2E
5 KBS 70/53
LEVEL 2
WOD
AMRAP 3min of:
9/6 cal row
5 C2B
**rest 3min**
AMRAP 3min of:
Burpee pull ups @ reach
**rest 3min**
AMRAP 3min of:
20 double unders
9/6 cal row
**rest 3min**
AMRAP 3min of:
10 K2E
5 KBS 53/35
LEVEL 1
WOD
AMRAP 3min of:
8/5 cal row
5 assisted pull  ups
**rest 3min**
AMRAP 3min of:
Burpees
**rest 3min**
AMRAP 3min of:
30 singles
8/5 cal row
**rest 3min**
AMRAP 3min of:
10 bicycle kicks
5 RKBS 35/20

01.09.2017

15800439_1425155950841611_8269969559305527082_o
RX
STRENGTH
1) Hang power snatch  – 4×3
2) Power snatch – 4×2
3) Snatch – 4×1
**all sets should be AHAP**
LEVEL 2
STRENGTH
1) Hang power snatch  – 4×3
2) Power snatch – 4×2
3) Snatch – 4×1
**all sets should be AHAP**
LEVEL 1
STRENGTH
1) Hang power snatch  – 5×3
2) Power snatch – 5×3
3) Power snatch + OHS – 5×3
**all sets should be AHAP**

01.06.2017

15896250_1425153504175189_543500220725818247_o
RX
STRENGTH
OHS – 8-8-4-4
**each set should be AHAP**
WOD
25 wall balls 20/14
15 OHS 95/65
3x
LEVEL 2
STRENGTH
OHS – 8-8-4-4
**focus is on technique of MVMT not weight**
WOD
25 wall balls 20/14
15 OHS 75/55
3x
LEVEL 1
STRENGTH
OHS – 7×5
**all 7 sets should be working sets**
WOD
24 wall ball ext. 14/10
12 OHS 45/35
3x

01.05.2017

matt-robertson
RX
WOD
EMOM for 20min complete:
Odd: 10 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 45/35
**score = total # of step ups**
SKILL
EMOM for 10min complete:
2 strict pull ups + 4 kipping pull ups + 2 bar muscle ups
**reps should be UB; scale as needed; focus on quality**
LEVEL 2
WOD
EMOM for 20min complete:
Odd: 8 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 35/20
**score = total # of step ups**
SKILL
EMOM for 10min complete:
2 assisted strict pull ups + 4 kipping pull ups + 2 C2B
**reps should be UB; scale as needed; focus on quality**
LEVEL 1
WOD
EMOM for 20min complete:
Odd: 10 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 45/35
**score = total # of step ups**
SKILL
Take remaining time to work on kipping drills

01.04.2017

15288450_1906336529594155_2748126609891019526_o-2
RX
STRENGTH
Power clean – 4-3-2-1
**all TNG reps; each set is to be AHAP**
WOD
15 power cleans 135/95
15 push press
3x
LEVEL 2
STRENGTH
Power clean – 4-3-2-1
**all TNG reps; each set is to be AHAP**
WOD
15 power cleans 105/70
15 push press
3x
LEVEL 1
STRENGTH
Hang power clean – 7×5
**all 7 sets should be working sets**
WOD
15 hang power cleans 45/35
15 push press
3x

01.03.2017

15289267_1906337602927381_209302602106788733_o
RX
WOD
25 box jumps 24/20
50 pull ups
75 sit ups
100 double unders
1.5mile run
100 double unders
75 sit ups
50 pull ups
25 box jumps
LEVEL 2
WOD
25 box jumps 24/20
50 assisted pull ups
75 sit ups
50 double unders
1.5mile run
50 double unders
75 sit ups
50 assisted pull ups
25 box jumps
LEVEL 1
WOD
20 box jumps 20/16
30 ring rows
40 sit ups
100 singles
1mile run
100 singles
40 sit ups
30 ring rows
20 box jumps

01.02.2017

RX
STRENGTH
Take 15min to find a new 1RM back squat for 2017
WOD
AMRAP 1min of:
MXE cal row
**rest 1min**
AMRAP 1min of:
MXE thrusters 95/65
**rest 1min**
4x – score = total reps
LEVEL 2
STRENGTH
Take 15min to find a new 1RM back squat for 2017
WOD
AMRAP 1min of:
MXE cal row
**rest 1min**
AMRAP 1min of:
MXE thrusters 75/55
**rest 1min**
4x – score = total reps
LEVEL 1
STRENGTH
Back squats – 7×5
**all 7 sets should be working sets**
WOD
AMRAP 1min of:
MXE cal row
**rest 1min**
AMRAP 1min of:
MXE thrusters 95/65
**rest 1min**
4x – score = total reps

121230

15289173_1906336762927465_7921702660381861612_o
RX
STRENGTH
Take 15min to find a heavy double squat snatch
WOD
15 wall balls 20/14
15 power cleans 95/65
5x
LEVEL 2
STRENGTH
Take 15min to find a heavy double squat snatch
WOD
15 wall balls 14/10
15 power cleans 75/55
5x
LEVEL 1
STRENGTH
Take 15min to work on hang power snatch + OHS
WOD
15 wall ball ext. 14/10
15 hang power cleans 45/35
5x