WOD 12.1.15

A.
EMOM 10 
clean lift off – 1
clean deadlift – 1 
power clean – 1

B.
4x
AMRAP 3
deadlift (L) – 6 
burpee over bar – 6
double under – 36 
rest 2 min 
*record total reps for each work interval, score is difference in reps btwn high and low intervals

By |November 30, 2015|WOD|0 Comments

WOD 11.30.15

A1.
back squat 
3×5 w 85-90% 5RM @21X1
2×10 w 60-70% 5RM @1011 
*rest 60 sec 
*remember, this is LIGHTER than last week

A2.
lateral walk over plate in plank 
5×10 
*rest 60 sec

B.
5x
push-up – 10-15
rest 20 sec 
T2B – 10-15
rest 20 sec  
wall ball – 15
rest 20 sec 
*score is total time 

By |November 29, 2015|WOD|0 Comments

WOD 11.28.15

A.
5x
5 stroke pull
*score is max watts 
*rest 60 – 90 sec 

B.
AMRAP 5
row
*score is total distance in meters 
rest 2 min 
AMRAP 5
turkish get-up (M)
*alternate sides every rep 
*score is total reps
rest 2 min
AMRAP 5
burpee box jump (M) – 2
ball slam (M) – 4
*score is total R+r
rest 2 min 
AMRAP 5 
farmer carry (M)
*score is total distance in meters

By |November 27, 2015|WOD|0 Comments

WOD 11.27.15

—HOLIDAY SCHEDULE—
Wed, Nov 25 – normal hours
Thur, Nov 26 – one class @ 0900
Fri, Nov 27 – 1200, 1630, 1800 (no AM classes)

A1.
bench press
3×5 w 90-95% 5RM @12X1
2×10 w 60-70% 5RM @10X1
*rest 60 sec

A2.
SL RDL
3×8 / side @ 3111

B.
5x
KBS (RUS) (H) – 20-25
rest 20 sec 
double under – 40
rest 20 sec 
wall sit – 30-45 sec 
rest 20 sec 
*score is total time 

By |November 26, 2015|WOD|0 Comments

WOD 11.26.15

—HOLIDAY SCHEDULE—
Wed, Nov 25 – normal hours
Thur, Nov 26 – one class @ 0900
Fri, Nov 27 – 1200, 1630, 1800 (no AM classes)

A1.
walking lunge 
5×20
*load with farmer carry
*bring feet together before each step
*rest 60 sec 

A2.
strict T2B
4×6-8 @ 3110 
*rest 60 sec 

B1.
SA bent over row 
4×12-15 / side @ 3011
*rest 45-60 sec 

B2.
L-seated press 
3×15 @ 1212
*rest 45-60 sec

By |November 25, 2015|WOD|0 Comments