Categories ArchivesWOD's

Whip It Good standard

Warm-Up
400m Run/Stretch/Agility
WOD: Whip It Good
100 Double-Unders (200 Singles)
5 Thrusters (75#)
75 Double-Unders (150 Singles)
10 Thrusters (75#)
50 Double-Unders (100 Singles)
15 Thrusters (75#)
25 Double-Unders (50 Singles)
20 Thrusters (75#)
TRAVEL WOD:
400m Run
35 Lunges
35 Push-Ups
35 Sit-Ups
400m Run
25 Lunges
25 Push-Ups
25 Sit-Ups
400m Run
15 Lunges
15 Push-Ups
15 Sit-Ups
400m Run

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Team WOD Tuesday standard

WOD: Walk The Dog:
2 Person Team WODs: THE CLOCK WILL NOT STOP OR RESET. 40 Minutes of Work!!
One Teammate Working At A Time.  Teammates May Switch At Any Time.
WOD #1: 7 Minute AMRAP
100 Air Squats
50 CF Box Jumps (24″/20″; Alt Every Jump)
Rest 4 Minutes
WOD #2: 7 Minute AMRAP
21 Deadlifts (185#/115#)
42 Sit-Ups
21 KB Swings (70#/55#)
Rest 4 Minutes
WOD #3: 7 Minute AMRAP
15 Hang Cleans (135#/95#)
30 Hand Release Push-Ups
15 KB Swings [...]

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Hound Dog standard

Warm-Up: 2 Rounds
200m Run
5 Burpees
10 Push-Ups
15 Air Squats
Stretch Of Your Choice
WOD: Hound Dog
5 Rounds For Time:
5 Thrusters (RX is BW) Scale As Necessary
10 Pull-Ups
5 KB SDHP (70#/55#)
Rest 1 Minute After Each Round
COOL DOWN:
100 ABS (Athletes Choice)/Stretch
TRAVEL WOD:
15 Rounds:
5 Burpees
5 Push-Ups
5 Sit-Ups
5 Squats

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The Franchise standard

WARM-UP: FOR TIME:
10 Air Squats: 5 Deadlift (95#/65#)
10 Push-Ups: 5 Hang Cleans
10 Sit-Ups: 5 Front Squat
10 Double-Unders: 5 Shoulder To Overhead
10 Double-Unders: 5 OHS
10 Double-Unders: 5 Snatch
WOD: The Franchise (By: Coach Todd)
4 Rounds:
6 Power Cleans (175#/115#)
12 Wall Balls (20#/14#)
6 Chest to Bar Pull-Ups
400 m run
COOL DOWN:
100 Reps Of Your Choice (Abs)
TRAVEL WOD:
4 Rounds
4 DB Thrusters
12 [...]

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