The Weekend WOD

By | WODs | No Comments

Saturday
Teams of 2

In 8min:
Find a 2RM Shoulder to Overhead (from floor) for each partner

-then:
60 Hang Power Cleans – L: 115/75; S: 165/115
180 Wallballs
360 Double Unders
30 Shoulder to Overhead

*Score is total weight moved in S2O, and time of second WOD.

Sunday
5 Rounds

In 2min, complete:
25 Wallballs + 25 Hanging Leg Raise

-then, immediately following:
AMRAP 5
8 Pushups w/ a Twist – rotate arm to ceiling
12 KB Deadlifts
16 Abmat SItups
12 Box Step Overs
8 Bar-on-Rig Pullups
Run 400m or Row 500/400m or Bike 1000/800m

Rest 1min

*One round consists of the 2min, 5min, and 1min sections = 8min total. 40min Total.

Recent WODs

The Weekend WOD

| WODs | No Comments

Saturday Teams of 2 In 8min: Find a 2RM Shoulder to Overhead (from floor) for each partner -then: 60 Hang Power Cleans – L: 115/75; S: 165/115 180 Wallballs 360…

Friday 6/23/17

| WODs | No Comments

Strength Cycle: Week 1: Post-Open Cycle 2 Strength/Skill E3M15M 3 Power Snatch @ 70+% – Touch & Go + 4-8 Single-Leg Barbell RDL – yes, use the same weight as…

Thursday 6/22/17

| WODs | No Comments

Strength Cycle: Week 1: Post-Open Cycle 2 Strength/Skill E2M10M 5 Strict Press @ 80%+ of last week’s 2RM + 6-10 Eccentric Pistols on Box WOD AMRAP 20 10 Box Step…

Wednesday 6/21/17

| WODs | No Comments

Strength Cycle: Week 1: Post-Open Cycle 2 Strength/Skill E3M15M 2 Sumo Deadlift – As Heavy As Possible *No Bounce – Silent. Deadlifting in a library. If we want to get…

Tuesday 6/20/17

| WODs | No Comments

Strength Cycle: Week 1: Post-Open Cycle 2 Strength/Skill E2M16M 1 Squat Clean & Split Jerk @ 80%+ of 1RM + Max Strict Pullups or Partner-Assisted Pullups or Band Pulldown or…

Monday 6/19/17

| WODs | No Comments

Strength Cycle: Week 1: Post-Open Cycle 2 Strength/Skill E2M16M 2 Back Squat @ 50-60% (S: Box Squat) Squatting speed work. Focus on DRIVING fast on the way up. SPEED SPEED…

The Weekend WOD

| WODs | No Comments

Saturday Run 800m (together) or Row 1000/800m (at same time) or Bike 2000/1600m (same time) -then: 20, 30, 40, 50 Burpee over KB 1-KB Thrusters – L: 53/35; S: 70/53…

Friday 6/16/17

| WODs | No Comments

Strength Cycle: Test Week: Post-Open Cycle 2 Strength/Skill In 18min: Find 1RM Snatch Complex = Power Snatch + Squat Snatch + Hang Squat Snatch *Touch & Go. Can’t drop &…