Jul 2014 22

Main Site WOD0

Posted In WOD

Main Site WOD:

5 Rounds
10 DL (225/155)
20 Wall Ball Shots (20/14)

Jul 2014 21

2 Person Partner WOD:

Granny and Franny

GRANNY: 8 Minute AMRAP
5 C&J (135/95)
10 DU’s (45 Singles)
10 Sit-Ups
Switch After Each Round

Rest 5 Minutes

FRANNY: 10 Minute AMRAP
5 Pull-Ups
7 Thrusters (95/65)
5 Burpees
Switch After Each Round

Jul 2014 18

Ignite The MightComments Off

Posted In WOD

Strength: Jerk
1-1-1-1-1-1

“Ignite The Might”

10 Min AMRAP

5 Jerks (135/95)
10 Push-Ups
15 Air Squats
20 DU’s

Jul 2014 17

Regal BeagleComments Off

Posted In WOD

Strength: Deadlift
3-3-3-3-3 (Tap and Go, no re-gripping)

“Regal Beagle”
15 Front Squats (185/115)
25 CF Box Jumps (30/24)
400m Run
35 TTB
400m Run
25 CF Box Jumps
15 Front Squats

Jul 2014 16

Killer CrocComments Off

Posted In WOD

Strength: Power Snatch
1-1-1-1-1-1
5 Goblet Squats (70/55) Immediately After Each Lift

“Killer Croc”
21 Pull-Ups
3 Power Snatch + OHS (135/95)
Rest 1 Minute

15 Pull-Ups
6 Power Snatch + OHS
Rest 1 Minute

9 Pull-Ups
9 Power Snatch + OHS

Barbell movement:  EX. 1st Round.  After 21 Pull-Ups you will do 1 Power Snatch followed by 1 OHS (3 times).  You DO NOT do 3 Power Snatch and then 3 OHS.  Make sure you reach full ROM on the Power Snatch before you attempt your OHS.  Do not squat early.

Jul 2014 15

BulldogComments Off

Posted In WOD

Strength: Work to a Heavy Squat Clean (20 Minutes)
WORK ON YOUR TECHNIQUE

“Bulldog”
6 Rounds:
5 Squat Cleans (135/95)
5 Shoulder To OH

Jul 2014 14

New Car SmellComments Off

Posted In WOD

“New Car Smell”
4 Rounds: 3 Person Team WOD

ROUNDS 1 and 3:
1000m Row
90 Double-Unders (2:1 Singles)
60 KB Swings (55/45)
45 Box Jumps (24/20)

ROUNDS 2 and 4:
800m Run
90 Goblet Squats (55/45)
60 Push-Ups
45 Burpees

One Person working at a time. Must finish each movement before moving to the next. Switch at any time. Work may divided any way your team decides. Get it.

Jul 2014 11

DTOMComments Off

Posted In WOD

STRENGTH: Front Squat: 3-2-2-1-1-1 (15 Minutes)

STRENGTH: Squat Clean: 5 Rounds: Every 2 Minutes: 1 Clean (80-90%)

“DTOM”
7 Minute AMRAP:
10 Burpees
20 KB Swings (70/55)
30 Slam Balls (20/10)
40 Sit-Ups
50 Air Squats

Jul 2014 10

Red EyeComments Off

Posted In WOD

“RED EYE”

4 Rounds:
200m Sprint
20 TTB
3 Rope Climbs (5 Mods)

TRAVEL WOD:
4 Rounds
200m Sprint
30 SLSU
5 Burpees

Jul 2014 09

BODACIOUSComments Off

Posted In WOD

STRETCH & WARM-UP: 20 Minutes
3 Rounds:
200m Run
15 Push-Ups
15 Med Ball Cleans

STRENGTH: 20 Minutes
2-2-2-2-2
Hang Squat or Hang Power Clean

“BODACIOUS”
3 Rounds
50 DU’s (150 Singles)
10 Hang Squat or Hang Power Cleans (70% of 2 RM)
Rest 2 Minutes

TRAVEL WOD:

Same As WOD Above: Use DB’S

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