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Archive for WODS

2/26/21

Drawing (7)

Max Unbroken DUs (3 attempts) or 5 Minutes of Practice

Power Snatch + OHS - 70% (of PS) 1x1(2+1), 75% 1x1(2+1), 80% 1x1(2+1), 85% 3x(1+1), BMU/C2B/Pull Ups - Max Set, Then 1 Set @75%, 2 Sets @ 50%

AMRAP 6: 400m Run, 150 DUs, Max Rep Wall Balls (20/14) in Remaining Time

 

2/25/21

Drawing (7)

DU Practice - 5 Minutes

EMOM 16: 1. Deadlift - 3 @ 85%, 2. 7-10 Ring Dips, 3. 5 Airborne Lunges (each leg), 4. DB/KB Single Arm Rows - 5 each side

For Time: 10 Rounds, 10 Russian KB Swings (71/53), 1 Rope Climb

 

2/24/21

Drawing (7)

For Time: 100 DUs (5 Minute Cap)

Clean Pull - 95% (of cln) 1x3, 100% 1x3, 105% 3x2, Power Clean + Jerk - 75% (of PC) 2x2+1, 80% 2x2+1, 85% 3x1+1

"Hurts So Good" AMRAP 16: 50 Barbell Facing Burpees, 50 OHS (95/65), 40 T2B, 40 Hang Squat Cleans, 30 HSPUs, 30 Thrusters

 

2/23/21

Drawing (7)

DU Practice w/Remaining Time

Post WOD Optional Strength: 3 Rounds, 30 Alternating Leg V Ups, 30 Russian Twists (ec), 30 Plank K2E (ec)

For Time: Ski 5K

 

2/22/21

Drawing (7)

Max Unbroken DUs (3 attempts) or 5 Minutes of Practice

Front Squat - 95% 5x1, Seated DB Strict Press - 5x5 (Last Week of Strength Program!!)

For Time: 20-15-10-5 Snatch (115-135-155-185/75-95-105-115), Single DB Box Step Overs (50/35 on 24/20), C2B Pull Ups

 

2/20/21

Drawing (9)

AMRAP 10: Run 200m (Row or Ski option 250m), 2 Rope Climbs or 10 Ring Rows, Rest 3 Minutes,

Alt. EMOM 10: 1. 10 Thrusters (115/75), 2. 15 American KB Swings (53/35), Rest 3 Minutes,

AMRAP 10: Run 200m (Row or Ski option 250m), 2 Rope Climbs or 10 Ring Rows

 

2/19/21

Drawing (7)

DU Practice

n/a

EMOM 30: 1. 7 DB Hang Power Clean and Jerks (50/35), 2. 50 DUs/100 Singles, 3. Ski for Cal

***Classes at 10:30am, 12:00pm, 4:30pm, 5:30pm - subject to change depending on Mother Nature's plan***

 

2/18/21

Drawing (7)

DU Practice

n/a

For Time: Row 2500m, w/10 Rower Lateral Burpees E2MOM, Rest 5 Minutes, 10 Rounds, 8 Power Snatches (95/65), 10 Wall Balls (20/14)

***Classes at 10:30am, 4:30pm, 5:30pm - subject to change depending on Mother Nature's plan***

 

2/17/21

Drawing (7)

5 Minutes of DU Practice

5 Rounds Not For Time: 10 Pendlay Rows, 10 Good Mornings, 20 Sit Ups with a Twist (with or without weight) ***Alternate to Pendlay Rows = DB/KB Rows, Grocery Bag with canned Food Rows, or Pull Ups. Good Mornings can be done with or without any weight. Can use a BB, sandbag, weighted vest, broomstick. Sit ups can be with a weight - plate DB or KB held at chest***

For Time: 1-2-3-4-5-6-7-8-9-10 Box Jumps (24/20), Hang Squat Cleans (125/85), S2OH ***AT HOME: No box = broad jumps/tuck jumps, no BB = KB or DB (50/35) or no equipment = jumping squats, S2OH w/DB or KB, no equipment = push ups

****CLOSED WEDNESDAY***

2/16/21

Drawing (7)

5 Minutes of DU Practice

Supabata 12: Hollow Body Hold, Plank K2E, Back Extensions *** :20 seconds of work, :10 seconds of rest. Rotate thru the mvmts. changing every round (24 total)***

AMRAP 18: 10 DB Plank Rows (ec 50/35), 10 DB Front Rack Lunges (ec), 10 T2B, 10 Burpees (AT HOME: Can use any object to row or do Davie's Test, lunge w/or w/o weight, sit ups or V-Ups)

***All AM classes canceled tomorrow. We will post an update at 2pm about PM classes. Stay safe and warm***

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