Category Archives: WOD

Warm-up:mobility
Get-up sit-up; 12reps X 3 sets

——-

5bear complex cycles (95/65)
25 box jumps
4 bear complex cycles
20 box jumps
3 bear complex cycles
15 box jumps
2 bear complex cycles
10 box jumps
1 bear complex cycle
5 box jumps

15 min cut off

Warm-up: Gymnastic day 1

WOD: 400M Run

21 Thrusters @95/65

200M run

15 Thrusters

120M run

9 Thrusters

REST 10min

Press@ 4121; 8reps X 3sets; 60s rest (keep it kinda light)

Warm-up:mobility
WOD:
200m run
50 Kettlebell Swings
REST (equal to round time)
200m run
40 Kettlebell swings
REST (equal to round time)
…
200m run
10 kettlebell swings

Warm-up:  Kettlebell

A1.  Dips @ 20×0; AMRAP X 3; 60s rest

A2.  BHBB Press@ 4111; 8-12 X 3; 60s rest

B.  Pistol; 8-12/ea X 3; 60s between each leg

Come and get it!

Warm-up:  Agility

WOD:

With 3 minutes on the clock perform 400M run and with the remaining time perform

1 P. Clean (3/4bw)

1 Burpee

2 P. Clean

2 Burpee (etc. until time is up.  Score equals total reps)

rest 12 min and accumulate 3min in L-sit (1st break) 6min in hollow (second break)

3 rounds.

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Here is a scary link that maybe you guys should take a look at about the government’s claims to your body

As promised we would do USAW Total. 

Warm-up: mobility

1RM Snatch
1RM Clean & Jerk

Warm-up: Mobility

WOD:

for time:

1 mile run

“Fran”

1 mile run

Warm-up: Kettlebell

WOD:

Part 1:

5 Thruster +1s (1 thruster + 1push-press = 1 rep)

120M run

rest 1min X 7

*This should take about 60s, scale your load/reps and run to match that time domain

REST 5 MIN AFTER ROUND 7

Part 2:

60s AMRAP Burpee Box jumps

1min rest

X 7

Warm-up: Agility

WOD: (we will need to stagger the start times because of limited rowers)

500m Row, followed immediately by 400M Run (1 single time for both — This should be 4-5.5min of pure guts and grit)

rest 10Min (actively working on hollows/hollow rocks, and front squat rack position)

3 rounds