Tag: wod

23
Apr

DU, Snatch, V-Ups, 800M

boxjumps

 

Tabata

Hollow Rocks

Then:

9min AMRAP

20 Double Unders

16 KB Snatches 53/35

12 V-ups

Then:

Run 800m

 

AWOD:

3 Rounds NFT

10 Strict T2B

Max DU unbroken

 

 

23
Apr

Recovery Wods

Spend 15 mins practicing HS Walking.  Goal is to walk 20ft three separate times.

 

The following wods are not for time.  This is your active recovery day.  Take your time to execute the movements eloquently.

3 Rounds:

2 Rope climbs

20-40 unbroken double unders

10-20 pistols

 

3 Rounds: Try to get both of these movements unbroken if possible

3 Muscle ups

5 OHS 135/95

 

2 Rounds:

30 Wallballs (unbroken or 10-10-10)

10 Strict chin ups

22
Apr

HSPU, Box Jumps, 200m

Find 3RM Hang Snatch

Snatch 1st Pulls 5×3 @90-100% of 1RM

*Floor to knee, pause 2 sec at top of knee **This is not a deadlift**

 

3 Rounds:

15 HSPU

30 Box jumps 24/20″

200m

22
Apr

Hammer

 

DallinJerk

5 Rounds:

5 Power Clean 135/95

10 Front Squat 135/95

5 Jerks 135/95

20 Pull ups

 

AWOD:

Bent Rows

5 x 10 As heavy as possible

21
Apr

Easter “Hopper”

imgres-1

 

Easter Egg Surprise!

Come in and “find” out what the WOD will be!

 

AWOD:

3x500m row

*rest 1:1

 

WOW:

Justin

30-20-10

Body Weight Back Squat

Body Weight Bench Press

Strict Pull ups

21
Apr

Pull ups, RKb Swings, 400m

15 mins to find 5RM Back Squat

15 mins to find 5RM Push Press

 

3 Rounds:

15 Pull ups

25 RKb Swings 53/35

400m

19
Apr

Snatch, Clean & Jerk

 

14

Max Snatch and Clean & Jerk

*Only 3 misses per lift

19
Apr

Angie

Jeremysitup

100 Pullups

100 Pushups

100 Situps

100 Squats

 

*friend friendly :)

18
Apr

4 x 400

sprints

 

15 min to find heaviest Power Snatch + Hang Power Snatch

Then:

4 x 400 sprints

*Rest 2 min between each run

 

AWOD:

200 Double Unders

*3 Burpees each time you mess up

18
Apr

OHS, Push ups

OH

 

Alternate A & B

A) Hang Clean
3×5 @ 90% of last week

B) Clean 1st pull, stop at knee
3×5 Same as above
Then:
EMOM for 10 mins
3 OHS 95/65
Push ups 8/5

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