Workout of the Day (WOD)

WOD Friday 11-21-2014


Friday, November 21st, 2014

Metcon = 3 Rounds for Time

  • 100′ Walk Lunge with Dumbbells – 30#/25#
  • 24 Box Jumps
  • 12 Back Squats
  • 6 Strict Knee to Elbows

Write your Time on the whiteboard.

Post WOD = Group Plank Hold for Time. Write your time on the whiteboard.

WOD Thursday 11-20-2014


Thursday, November 20th, 2014

Double Skills – Hand Stand Push Ups and Muscle Ups

Strength Practice – Bench Press

  • 6 rounds of 3 – 3 – 3 – 1 – 1 – 1 reps

Metcon – reps for Time

21 – 15 – 9

  • Medicine Ball Cleans
  • Wall Ball – 20#/14#

Write your time and weight on the whiteboard.

 

WOD Wednesday 11-19-2014


Wednesday, November 19th, 2014

Skill – 15-Minute Double Unders

  • Practice double under progression

Metcon -

  • 20 Deadlifts
  • 40 Double Unders (120 Singles)
  • 20 Wall Ball – 20#/14#

WOD Tuesday 11-18-2014


Tuesday, November 18th, 2014

Skill –¬† Front Squats

  • 3 sets of 5 – 3 – 1 reps using Heaviest Weight

WOD – 7 rounds for Time.

  • 7 Hang Power Clean – 95#/65#
  • 7 Front Squats – 95#/65#

Write your time and weights on the whiteboard.

10-24-2014 Friday WOD


Friday, October 24th, 2014

Skill Practice: 10 – 15 minutes

  • Muscle Ups

WOD: Modified Fight Gone Bad – 3 rounds of 5 minutes each

Work at each station for 1 minute, then move to the next.

  1. Ball Slams
  2. Sumo Deadlift High Pull
  3. Box Jumps
  4. Push Press
  5. Double Unders

10-23-2014 Thursday WOD


Thursday, October 23rd, 2014

Skill Practice:

  • Hand Stand Push Ups

WOD: 7-Minute Bull Frog Ladder

  • 20 Double Unders
  • 1 Power Snatch
  • 20 Double Unders
  • 2 Power Snatches
  • 20 Double Unders
  • 3 Power Snatches
  • 20 Double Unders
  • 7 Power Snatches

Write your stats on the whiteboard.

10-22-2014 Wednesday WOD


Wednesday, October 22nd, 2014

Skill Practice: Deadlifts

  • work up to Heavy Single

WOD: EMOM for 12 Minutes

  • Odd Minutes: Do 30 Double Unders
  • Even Minutes: Do 5 Deadlifts

Strength Training: 4 Rounds

  • 50′ Front Rack Walk Lunge (Barbell)

Competition: Work up to Heavy Set

  • 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Write your stats on the whiteboard.

10-21-2014 Tuesday WOD


Tuesday, October 21st, 2014

A. Today’s WOD is called Beretta

Using 95#/65# for TIME.

  • 20 Thrusters
  • 20 Hang Power Cleans
  • 20 Push Press
  • 20 Overhead Squats
  • 20 Front Squats
  • * EMOM: 5 Burpees

Write your time on the whiteboard.

B. Strength Practice

  • Bench Press – find 5-Rep Max

C. Competition XTRA work

3 rounds of 7 reps each round

  • Chest to Bar Pull Ups
  • KIPs

 

Chest to Bar

10-20-2014 Monday WOD


Monday, October 20th, 2014

Skill Practice:

  • Power Cleans – build to a heavy single
  • f0r 15 minutes

Metcon – Every 2 minutes for 10 minutes

  • 5 Power Cleans
  • 30 Double Unders or 75 Regular Jump Ropes
  • 7 Strict Pullups

Monday XTRA – 5 rounds of Suicides with Kettle Bells

one round =

  • At start line, lift Kettle Bells and run to 1st line
  • Touch floor with Kettle Bells and return to start
  • Touch floor with Kettle Bells and run to 2nd line
  • Touch floor with Kettle Bells and return to start
  • Touch floor with Kettle Bells and run to 3rd line
  • Touch floor with Kettle Bells and return to start

Monday XTRA Competition Work 

  • 5 rounds of 7 Back Squats
  • EMOM for 10 minutes do 2 strict Shoulder Presses

 

WOD Friday 10-17-2014


Friday, October 17th, 2014

Skill Practice: Shoulder Press – Push Press – Push Jerks

Work at 80% at 3 reps.

 

WOD – 20-Minute AMRAP

  • 20 Kettle Bell Snatch – 45#/25#
  • 20 Push Ups
  • 20 Goblet Squats – 45#/35#
  • 20 Double Unders

Write your weights and reps on the whiteboard.