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Category Archive for ‘WOD’

Tuesday 4.24.2018

Tuesday 4.24.2018 Complete as many reps as possible in 5-minutes 9 Handstand Push Ups 6 Bar-Facing Burpee 3 Snatches, 165/115-lbs

Monday 4.23.2018

Monday 4.23.2018 For time 4-8-12 Thrusters, 135/95-lbs 1-2-3 Rope Climb Time Cap: 10-minutes

Saturday 4.21.2018

Saturday 4.21.2018 8:00am-8:30am Mobility 8:30am-9:30am Olympic Lifting 9:30am-12:00pm Open Gym

Friday 4.20.2018

Complete as many rounds and reps as possible in 30-minutes of 1-Mile Run 100 Double Unders 800m Run 80 Double Unders 400m Run 40 Double Unders

Thursday 4.19.2018

Thursday 4.19.2018 5 Rounds for time 5 Handstand Push Ups 10 Ring Dips 15 Shoulder Press, 95-lbs/65-lbs Time Cap: 15-minutes

Wednesday 4.18.2018

Wednesday 4.18.2018 Oklahoma City Bombing Memorial WOD In teams of 3 or 4 athletes 4 Rounds for Time 19 Synchronized Lunges with Plate 45-lbs/25-lbs 19 Synchronized Push ups 95 Wall ball shots** Then, 168 Burpee Box Jumps 24″/20″** Time Cap: 30-minutes **-Athletes may break up this movement between the team.

Tuesday 4.17.2018

Tuesday 4.17.2018 5 Rounds for Time 15 Dumbbell Thrusters, 50/35-lbs 60m Sprint Time Cap: 10-minutes

Monday 4.16.2018

Monday 4.16.2018 20-minutes to establish a heavy load for this complex Front Rack Walking Lunge 5-reps + Overhead Walking Lunge 5-reps + Back Squat 5-reps

Friday 4.13.2018

Friday 4.13.2018 For Time 9-7-5 Power Snatches (135/95) Bar Facing Burpees 1 min Rest 10-8-6 Power Snatches(115/85) Bar Facing Burpees 1 min Rest 11-9-7 Power Snatches(105/75) Bar Facing Burpees 18 Min Cap

Wednesday 4.11.2018

Wednesday 4.11.2018 27-21-15-9 200 m run Wall Balls 20/14 Box Jumps 24/20 **Every Round Starts with a single 200 m Run** -24 min cap-

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