Posts Categorized: WOD

1/9/18

bench press dumbbell (Lets Go! BroWOD!)
One rep max
Lunges (Backwards) ((Not heavy, not light ,medium))
4×12
(ACROSS)
Metcon (Time)
1-8-1
Power clean (185/115)
(155/105)
Front Squat
Straight into
2 rounds
30 DUS
10 bx Jumps (24/20)

1/5/18

Hang Power Clean
@65%
@75%
@85%
@90-95% x 3
Metcon (Time)
21 Power Cleans (135/95) (95/65)
21 lateral Burpee bar jump overs
rest 30 Seconds
15 Power Cleans
(155/115) (135/95)
15 Lateral BBJO
9 Power Cleans
(185/135) (155/115)
9 LBBJO

1/4/18

1000m row (Time)
1000m row for time

After your row rest 5 minutes and start next metcon.
Metcon (Time)
2 rounds
25 pull ups
25 HSPUS

1/3/18

1/3/18
Snatch + OH Squat
3 Snatch + 3 OH Squats
@65%
@70%
@75%
@80%x2
Metcon (Weight)
EMOM 4 mins
3 clean n Jerk
Work to heavy set
start at 80% work your way up
Metcon (Time)
6-5-4-3-2-1
Renegade Rows (60/35)
8-8-8-8-8-8
DB Front Squats (60/35)
10-10-10-10-10-10
DB Snatch (60/35)

 

1/2/18

Back squat hold + lil bitty
4 rounds
1 back squat-hold the bottom (5 sec)
1 back sqt with 15-20 lil bounces
1 back squat hold the bottom (5sec)

Work up to a decent weighted set
Chi: Slap Me Around (Time)
60 wall balls (20/14)
50 deadlift (95/65)(135/95)
40 sit ups
30 Power Clean (135/95) (95/65)
20 burpee box jumps
10 bar muscle ups
(Pull ups)

12/29/17

12/29/17
Power Clean +Hang Clean + Jerk
@65%
@70
@75%
@80-85 %x4
Buy i: Metcon (AMRAP – Reps)
EMOM 6 mins
Even:buy in of  5 front squats(135/95) (95/65)
Odd:  buy in of 12 KBS (70/45) (62/35)

Must do 5 front squats…After 5 front squats each front squat has become a score or a rep (Same with KBS 12)
Metcon (Time)
7 Clean n Jerks (95/65) (135/95)
14 KB Lunges  (70/45) (62/35)
7 Clean N Jerks
28 Kb Lunges
7 clean n jerk

 

12/28/17

12/28/17]
Metcon (Time)
5 rounds
5 bmups (Mod:ch2bar or pull ups)
10 Pull ups
15 Burpees
20 sit ups
25 air squats
30 push ups

 

12/27/17

FIGHT GONE BAD

Squat clean 4×2 (After each set of two: Deadlift 8 reps )
4×2 (heavier each time)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest