WOD Archive

#278 WOD-September 13th, 2017

Warm up – 3 Rounds -3 Wall Walk Ups -10 PVC Pass throughs *bully stretch after if needed Dip and Drive Drills w/ coach Split Jerk 3-3-3-3  *Aiming for 80% of 1rm across all sets Accessory Work  -Benchpress 5-5-5 -Skull Crushers 10-10-10 RomWOD (20...

#277 WOD-September 12th,2017

Warm up – 3 Rounds -30s Hollowbody -30s Arch Body -2 200′ Shuttle Sprints Partner WOD (2 Person Teams) For Time: 3 Rounds -200m Run (together) -30 Chest to Bar Pull Ups (Shared Evenly) -40 GHD Sit ups w/ Medball (20/14) (split evenly) -50 Russian KB Swings...

#276 WOD- September 11th, 2017

Warm up – 3 Rounds -10 Wall Balls -5 Wall Therapy Squats -Soldier March to the rig -Butt Kicks Back to the wall Strength  Back Squat @ 10-10-10 @65% Deadlift @ 7-7-7 @ 65% 3 Rounds for Time -200′ Sled Push -20 Toes to Bar -50 Walking Lunge Steps *Men Add...

WOD #275 – Aug 25th, 2017

Warm up – 3 Rounds -10 Wall Balls -5 Wall Therapy Squats -Soldier March to the rig -Alternating side Lunges back to the wall Strength (20 Minutes) -1 Rep Max Overhead Squat 10 Minute AMRAP -10 Dumbbell Thrusters (45s/25s) -10 Dumbbell Box Step Ups...

WOD #274-Aug 24th, 2017

Warm up – 3 Rounds -30s Hollow Body -30s Arch Body -5 Minutes Kipping Practice W/ Coach 10 Rounds for Time -200′ Sled Push (men add 90lbs) -7 Chest to Bar Pull ups / 14 Jumping Chest to Bar Pull ups -7...

WOD #273 – August 23rd, 2017

Warm up – 5 Rounds -100m Rowling w/ Burpee Broad jump punishment. “Fight Gone Bad” 3 Rounds for Reps -1 Minute AMRAP Wall Balls (20/14) -1 Minute AMRAP SDHP (75/55) -1 Minute AMRAP Box Jumps (20″ Box) -1 Minute AMRAP Push Press (75/55) -1...