WOD Blog

Monday 3 Sets Snatch Balance x 3   Every 2' x 5 200m run 10 thrusters (115/75)   3 sets 10-15 V ups side plank banded row 8-10 each   Tuesday 3 Sets 1 1/4 Front Squat x 5 Dead bug on roller 5/5   30' EMOM Min 1: 17/15 Cal Row Min2: 17/15 Cal Bike Min 3: … [Read more...] about Week of 10/15

Monday 1 RM Deadlift (5-7 sets to achieve this) 2-3' Impossible EMOM Every 3' x 7 1 Round of Helen 400m run Ameircan KB Swings 21 Pull ups 12 Tuesday 30-20-10 Hang power clean and jerk 135/95 Calorie Row 21-15-9 Ab mats x 2 Double KB Russian Swings (53/35) Wednesday 5 Sets Power … [Read more...] about Week of 10/8

Monday DL 1x2 @95% of Goal (5-7 sets total) Optional Hollow Rock x 15 between sets --- 10-20-30 For Time Deadlift (225/155) or 50% Push up Bike Tuesday For Time 400m Run Fran 75/55 400m Run Fran 75/55 400m Run --- 3 Rds 50 foot handstand walk 25 cal row Wednesday Power Clean + … [Read more...] about Week of 10/1

Monday Deadlift x 2 reps @90% of Goal weight Mixed grip push ups x 4-6 per side V ups x 10   4 rounds for time 400m run/row 15 Sumo deadlift high pull (95/65) 9 Box jumps (30/24) Tuesday 4 Sets Barbell supinated row x 12-10-8-8 Front Rack Alternating Reverse … [Read more...] about Week of 9/24

Monday Deadlift 85% x 2 reps (3-5 sets total to build up) WOD: 500m Row 3 Rounds for time 21 Deadlifts (135/95) 15 lateral burpees over barbell 9 Push jerks (135/95) 500m Row (complete after 3 rounds are done)   Tuesday Angie 100 pull ups 100 push … [Read more...] about Week of 9/17

Monday Deadlift 3x3 @80% Bent over KB row 3x6/6 — Speed Deadlift 3x3 @65% 90" rest between rounds — 3 Rounds For Time 100' Handstand walk 20 KB swings (50/35)   Tuesday 30' AMRAP 1K Row 50 BB Thrusters (75/55) 25 Bar Muscle Ups 50 Box Jump overs … [Read more...] about Week of 9/10

Monday — Labor Day WOD Ascend to 85% of Goal 1RM Deadlift x 2 Reps (3-5 Total sets) Bradshaw (Hero WOD) 10 Rounds For Time 3 HSPU 6 Deadlifts (225/155) 12 Pull ups 24 Double unders   Tuesday 10-9-8...1 For Time (Goal: Sub 10') Burpee w/DB's (50/35) DB Front … [Read more...] about Week of 9/3

Monday Ascend to 80% of Goal 1RM Deadlift x 2 Reps ~3-5 sets to warm up Full rest in between   6 Sets Speed Deadlift x 3 (@70% of Goal 1RM) 90" Rest   7 Rounds for time 200m Sprint on Rower 400m Recovery/Easy on … [Read more...] about Week of 8/27