All posts in “WOD”

Friday, 12/30/16

Workout of the Day
Strength: 1RM Back Squat

WOD: 25min AMRAP
25 Single Arm OH DB Lunges 35/25
25 Cal Row
25 Weighted Sit-ups 35/25

Post your scores to the Whiteboard.

Wednesday, 12/28/16

Workout of the Day
Strength: 8min EMOM – 3 Hang Full Clean
**Build up in weight as long as form stays in tact. Work on pulling under the bar and receiving in the bottom NOT hang power clean then front squat.

WOD: 3 RFT
10 Strict Knee to Elbow
10 Power Snatch 135/95
10 Strict Knee to Elbow
10 Burpees

Post your scores to the Whiteboard.

Monday, 12/26/16

Workout of the Day
Strength: 1RM Thruster

WOD: 10 RFT
7 Deadlift 95/65
7 Front Squat
7 Push Jerk

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Friday, 12/23/16

Workout of the Day
Strength: 5RM OHS

WOD: OPEN 14.1
10min AMRAP
30 DU
15 Power Snatch 75/55

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Wednesday, 12/21/16

Workout of the Day
Strength: 1RM Jerk

WOD: 20min AMRAP
5 C&J 185/135
10 T2B

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Monday, 12/19/16

Workout of the Day
Strength: 1RM Push Press

WOD: “Artie”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters 95/65

Post your scores to the Whiteboard.

Friday, 12/16/16

Workout of the Day
Strength: Back Squat
1×10 @ 60%
1×7 @ 70%
1×5 @ 80%
1×3 @ 90%

WOD: 1RFT
25 Pull-ups
50 Cal Row
75 OHS 45/35
50 Box Jumps
25 Pull-ups

Post your scores to the Whiteboard.

Wednesday, 12/14/16

Workout of the Day
Strength: OHS 1-1-1-1-1

WOD: 10 RFT
30sec Burpees
30sec REST
30sec DB Thrusters 45/25
30sec REST

Post your scores to the Whiteboard.

Monday, 12/12/16

Workout of the Day
Strength: 4×6 Push Press (AHAP)

WOD: 3 RFT
10 KB Push Press 53/35 (5 R/L)
20 KB Swings (same weight as PP)
10 Hand Release Push-Ups
20 Wall Balls 20/14
10 Jump Lunges (5 R/L)
20 Sit-ups

Post your scores to the Whiteboard.

Friday, 12/9/16

Workout of the Day
Strength: 5×3 Strict Press (AHAP)

3 Rounds
10 Hollow Rock
10 Superman

WOD: 21-15-9
Deadlift 175/125
Burpees over the bar

Post your scores to the Whiteboard.