WOD Archive

#284 WOD- Oct 12th, 2017

Warm up – 3 Rounds -Row 200m -15 Good Mornings -10 Scap Pull ups -5 Max Height Vertical Jumps 20 Minutes to Establish: 1 Rep Max Squat Clean and Jerk 10 Minute AMRAP -3 Clean and Jerks (95/65) -3 Overhead Squats -6 Clean and Jerks -6 Overhead Squats -9 Clean and...

#283 WOD- Oct 11th, 2017

Warm up – 2 Rounds -Walk 100m -Jog 100m -Run 100m -Spring 100m 3 Person Teams – 6 Rounds for Time -Station 1: Max Calorie Row -Station 2: 8 Burpee Box Jump Overs (24/20) + 25 Double Unders -Station 3: Rest One person begins at each station, rotating each...

#282 WOD- October 10th, 2017

Warm up – 3 Rounds -10 Scap Pull ups -5 Inchworms -200′ Shuttle Sprint *speed up shuttle sprint each round For Time -Run 400m -40 Pull ups -Run 400m -40 Toes to Bar -Run 400m -40 American KB Swings (53/35) -Run 400m -40 Alternating DB Snatch (45/25) -Run...

#281 WOD-October 9th, 2017

Warm up – 3 Rounds -10 Wall Balls -5 Wall Therapy squats -Soldier March to the rig -Butt Kicks back to the wall Strength Cycle (20 Minutes) Back Squat 2 – 2 – 2 @ 90+% Dead lift 1 – 1 – 1 @ 85+% 7 Rounds for Time -8 Wall Balls (20/14) -6...

#279 WOD-September 14th, 2017

Warm up – 3 Rounds -10 Medball Clean + Wall Balls -5 Wall Therapy Squats -Soldier March to the Rig -Butt Kicks Back to the wall 20 Minutes to Establish the Heaviest possible Complex of: -1 Squat Clean + 2 Front Squats 10 Minute AMRAP -7 Power Cleans (115/75) -5...