WOD – Tuesday 12/11/19
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (22.5/15)
12 Lateral Burpees Over Dumbbell
200m Run
*Switch After Fully Completed Rounds (6 Each)
WOD – Monday 11/11/19
A.
OPENS 20.5
For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs (20/14)
♀ 14-lb. Ball to 9 ft.
♂ 20-lb. Ball to 10 ft.
Time Cap: 20 Minutes
B.
“Jack”
AMRAP 20:
10 DB Push Press (22.5/15)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
WOD – Friday 08/11/19
“Meatballs”
Teams of 3
Complete the following…
100 Cal Assault Bike
150 Wall Balls 9/7
80 Cal Assault Bike
120 Deadlift 60/40
60 Cal Assault Bike
80 Box Jumps 24/20
40 Cal Assault Bike
WOD – Thursday 07/11/19
A.
“Goat Day”
B.
At low intensity…
15-12-9
Row Calories
Assault Bike Calories
Into..
4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)
Into…
4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups
Into…
15-12-9
Row Calories
Assault Bike Calories
WOD – Wednesday 06/11/19
“My Fitness Pal”
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (22.5’s/15’s)
Box – 24″/20″
Directly into…
3 Rounds:
21/15 Calorie Row
21 Thrusters (35/25)
WOD – Tuesday 05/11/19
A.
On the Minute x 12:
3 Power Snatches
B.
“High Noon”
AMRAP 12:
12 Power Snatches (43/30)
12 Push-ups
12 Chest to Bar Pull-ups
WOD – Monday 04/11/19
A.
Opens 20.4
For Time (20 Minute Cap):
30 Box Jumps
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Single Leg Squats
10 Clean and Jerks (225/145)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205)
♀ 20-in. box
♂ 24-in. box
B.
“Open Concept”
AMRAP 5:
1000 Meter […]
WOD – Friday 01/11/19
“Wrong Turn”
Teams of 2
AMRAP 25:
12 Front Squats 42.5/30
9 Lateral Barbell Burpees
6 Pull-ups
Continuous 200m run with Med Ball 9/7
WOD – Thursday 31/10/19
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
Or
“Pre-Game”
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups
6 Push-ups
18 DB Clean and Jerk (alternate every 3 reps 22.5/15)
12 Air Squats
24 Double Unders
Directly Into…
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Power Cleans
3 Thrusters
3 Back […]
WOD – Wednesday 30/10/19
A.
Overhead Squat
10mins to build to a heavy set of 2
B.
“Tri Sprint Intervals”
4 Rounds:
AMRAP 4:
300m Run
20 Down Ups
Max Calorie Row
Rest 4 Minutes Between Rounds