Categories
WOD

WOD for February 11, 2020

Skill/Strength:  1RM back squat

WOD: "Annie" with a Bell
50-40-30-20-10
DUs
Sit-ups
KBS (53/35)
Categories
WOD

WOD for February 3, 2020

Strength/Skill:  Bench Press 3-3-3-3-3 and a 1 minute wall sit between sets

WOD:
10-1 Burpee box jumps
1-10 Push Presses (135/95)
Categories
WOD

WOD for January 8, 2020

Skill/Strength: 5 TGU each arm and 1 min plank for 3 rounds

WOD: 15 min AMRAP
10 hang cleans (95/65)
10 push presses
10 back squats
10 ring dips
*This is light weight so move quickly through the lifting!
Categories
WOD

WOD for January 6, 2020

WOD:
3 rounds
15 KBS (70/53)
Run 200m
10 Burpees
Rest 2 mins

Rest additional 3 mins for total of 5 mins after round 3

3 rounds
10 DB front squats (40/30)
50 mountain climbers
Bike/Row 1 min
Rest 2 mins

Then 3 rounds of 5 pull-ups, 10 squats, 20 v-ups
Categories
WOD

WOD for January 2, 2020

Skill/Strength: 5-3-3-2-1 Split Jerks and 10 GHD back extensions between sets

WOD: 15 min EMOM
5 burpees
5 v-ups
5 air squats
Categories
WOD

WOD for December 27, 2019

WOD: 
"Angie's House"
20 pull-ups
20 push ups
20 sit ups
20 air squats

"Helen's House"
400m run
21 KBS (53/35)
12 pull-ups

"Fran's House"
15 Thrusters (95/65)

"Nanacy's House:
400m run
15 OHS (95/65)

"Grace/Isabel's House"
20 Ground to Overhead (95/65)

"Kelly's House"
400m run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Categories
WOD

WOD for December 17, 2019

Strength/Skill: 3 rounds of 20 ab twists, 1 min L-sit hold and 15 hollow rocks

WOD: Row 500m

Then 3 rounds of DT

12 deadlifts (155/105)

9 hang cleans

6 push jerks

Row 500m

Categories
WOD

WOD for December 13, 2019

Skill/strength: EMOM for 15 mins

3 snatch grip deadlifts + 2 hang snatch pulls+1 full hang snatch

WOD: 6 min AMRAP

30 DUs

10 DB thrusters (50/35)

5 C2B

Rest 3 mins and then complete another 6 mins

Categories
WOD

WOD for December 12, 2019

Strength/Skill: 5×3 deadlifts and 10 GHD sit ups between

WOD:

50 DUs

Then 3 rounds

20 jumping lunges

20 push ups

20 v-ups

Row 500m (after the 3 rounds)

Categories
WOD

WOD for December 11, 2019

Strength/Skill: 5-3-3-2-1 Push press and 10 seated good mornings between

WOD: 21-15-9-6-3

Wallballs (20/14)

Wallball cleans