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WOD BLOG

12 May 2017

May 12, 2017
Beast: EMOM 15 Clean & Jerk First 4M: 5 +1 @ 70% 1RM Rest 1:00, Increase Weight Second 4M: 3 + 1 @ 80% 1RM Rest 1:00, Increase Weight Last 5M: 1 +1 @ 90% 1RM *Record Heaviest Weight Used *Athletes may skip a minute of each iteration as needed WOD: For Reps 2 Rounds 1:00 Max Thruster 75/55 1:00 Rest 1:00 Max Pullup 1:00 Rest 1:00 Max SDHP 75/55 2:00 Rest

11 May 2017

May 11, 2017
WOD: 5 Rounds For Total Reps 1:00 Max of Each Wall Ball 20/14 SDHP 75/55 Box Jump 24/20 Push Press 75/55 Assault Bike 1:00 Rest Between Rounds OR Alternate Recovery WOD C2 Pre Programmed WOD v1:00/1:00r...7 Then, Posterior Chain Mobility

10 May 2017

May 10, 2017
Beast: EMOM 15 Back Squat First 4M: 5 @ 70% 1RM Rest 1:00, Increase Weight Second 4M: 3 @ 80% 1RM Rest 1:00, Increase Weight Last 5M: 1 @ 90% 1RM *Record Heaviest Weight Used *Athletes may skip a minute of each iteration as needed Ninja: AMRAP 7 7 HSPU 7 T2B Rest 1:00 AMRAP 7 7 Alt DB Snatch 50/35 7 T2B WOD: For Time 15-12-9 Wall Ball 20/14 Calorie Row Burpee Over Rower  

08 May 2017

May 8, 2017
Beast: EMOM 15 Push Jerk First 4M: 5 @ 70% 1RM Rest 1:00, Increase Weight Second 4M: 3 @ 80% 1RM Rest 1:00, Increase Weight Last 5M: 1 @ 90% 1RM *Record Heaviest Weight Used *Athletes may skip a minute of each iteration as needed Ninja:  EMOM 15 5 Rounds M1: 45 Sec Max Cal Row M2: 45 Sec Max Cal AB M3: Rest Score: Highest Round of Each WOD: For Time 27-21-15-9 Overhead Squat 75/55 Bar Facing Burpee

06 May 2017

May 6, 2017
WOD: Teams of 3 3 Rounds For Time 75 Cal Row (25 Each) 75 Bench Press 95/65 750m Team Run

05 May 2017

May 5, 2017
Strength: Establish 1RM Back Squat WOD: AMRAP 14 2 Squat Clean 155/105 4 Front Squat 155/105 200m Sprint

04 May 2017

May 4, 2017
WOD: For Time Run 1 Mile 50 Thruster 75/55 Row 1000m 50 Thruster 75/55 30 Cal AB OR Alternate Recovery WOD C2 Pre Programmed WOD v1:40/:20r...9 Score: Lowest and Highest Distance Rounds Then, Mobility Low Back and Hip

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