Strength/Skill: Stretching ROM WOD
WOD: 21-18-15-12-9-6-3
Thrusters (75/55)
Pull-Ups
Push Ups
Categories
Month: August 2017
Categories
WOD for August 16, 2017
Strength/Skill: Bar muscle up work and pull-up work
WOD: Row 50 calories
Rest 1 min
Run 600m
Rest 1 min
50 DUs
Categories
WOD for August 15, 2017
Strength/Skill: 5-5-3-3-1 Front Squat
WOD:
4 mins:
Run 400m
20 Box Jumps (24/20)
Max Power Cleans (135/85)
4 mins:
Run 400m
10 Box Jumps (30/24)
Max Power Cleans (145/95)
4 mins:
Run 400m
5 Box Jumps (36/30)
Max Power Cleans (155/105)
REST 2 mins between rounds
Categories
WOD for August 14, 2017
Strength/Skill: 3 rounds of Row 15/10 calories and 10 DB squat cleans
WOD: 3 mins 6 mins then 9 mins with a 1 min rest between rounds
75 DUs
60 DL (135/95)
50 Lateral Jumps
40 Slam Balls
30 Goblet Squats
20 Front Squats
10 Shoulder to Overhead
5 Power Snatches
Categories
WOD for August 11, 2017
Strength/Skill: 3-3-3-3 Deadlifts at 80%
WOD:
2 min max V-ups
Rest 1 min
2 min max burpees
Rest 1 min
2 mins max squats
Rest 1 min
2 mins max ring dips
Categories
WOD for August 10, 2017
Strength/Skill: 3 rounds of 10 KB snatches and 10 goblet squats
WOD: For time
10 jerks (155/115)
20 pistols
30 GHD sit-ups
40 wallballs (20/14)
20′ handstand walk
60 DUs
20′ handstand walk
40 wallballs
30 GHD sit-ups
20 pistols
10 jerks
Categories
WOD for August 9, 2017
Strength/Skill: 5 rounds of 1 shoulder press, 1 push press and 1 jerk at 85% of your 1RM
WOD: For time
Run 600m
50 squats
30 push ups
30 ring rows
50 jump squats
Run 600m
Categories
WOD for August 8, 2017
U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.
He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. He was also a dear friend to some of our members and we do this WOD every year in his honor.
Strength/Skill: 3 rounds of Run 200m and 15 GHD sit-ups
WOD: “TK”
20 min AMRAP
8 strict pull-ups
8 box jumps (36/30)
12 KBS (70/53)
Categories
WOD for August 7, 2017
Strength/Skill: 3 rounds of 10 back squats at 50% of your 1RM work on handstands between sets
WOD: 4 min AMRAP
5 OHS (115/75)
20 DUs
4 min AMRAP
5 SDHP
20 Sit-ups
Categories
WOD for August 4, 2017
Strength/Skill: EMOTM for 10 mins 1 power clean, 1 front squat and 1 push press at 80% of your push press
WOD: 15 min AMRAP
3 DB hang squat cleans (30/20)
3 Push Ups
*increase by 3 reps each round (3,6,9,12,15,etc)