WODs

WOD: Wednesday

WODs August 11, 2015

Check out our re-post regarding how to get your post workout nutrition dialed in – Post Workout Nutrition.

For time:
50 Back Squats 50/35kg
25 Burpees (over barbell)
15 Hang Power Cleans 50/35kg
35 Front Squats 50/35kg
25 Burpees (over barbell)
10 Hang Power Cleans 50/35kg
20 Overhead Squats 50/35kg
25 Burpees (over barbell)
5 Hang Power Cleans 50/35kg

WOD: Tuesday

WODs August 10, 2015

A. Death by Pull
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from muscle-up, pull-ups, ring rows and their variants.

B. Death by Push
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from dips, push-ups and their variants.

WOD: Monday

WODs August 9, 2015

*Please note that Circuit training is now five days per week. Please share with anyone who you think might be interested!

A. Clean and Jerk 1.1.1
*15 minutes to work to a heavy set.

B. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

C. Optional additional conditioning:
10 rounds:
1 min. max cal row.
1 min. rest.

WOD: Saturday

WODs August 7, 2015

Surprise!  Come in and see.

The surprise was “Grace” or “Heavy Grace”.

WOD: Friday

WODs August 6, 2015

AMRAP in 20 minutes:
Run 200m
50m Farmers Carry
30 sec. Handstand Hold

 

WOD: Thursday

WODs August 5, 2015

With a continuously running clock:
0-5 min.
Row 1000m
5-10 min.
50 Burpees
10-15 min.
50 Ball Slams
15 min.-until you’re done…
25 Parallete Shoot Through

WOD: Wednesday

WODs August 4, 2015

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.

B. EMOM x 14:
1. 8-12 Toes to Bar
2. 10m Shuttle Run (max reps in 30 sec.)

WOD: Tuesday

WODs August 3, 2015

AMRAP in 3 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

AMRAP in 6 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

For time:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

WOD: Monday

WODs August 2, 2015

EMOM x 5:
1 x Clean and Jerk (70%-75%-80%-85%-90%)

*Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (75%-80%-85%-90%-95%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (80%-85%-90%-95%-100%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (85%-90%-95%-100%-100%+)

WOD: Saturday

WODs July 31, 2015

7.00am
AMRAP in 20 minutes of:
Run 200m
Tyre Flip 1M/3F
30 Walking Lunge Steps

8.00am
A. 1RM Thruster

B. Triangle Couplet
15-10-6 reps for time of:
Thrusters
Bar muscle-ups
*Weight Guide: Check out the event Triangle Couplet and pick a weight that replicated the difficulty that the games athletes faced.  Otherwise, use about 60-70% of your 1RM Thruster.