The Weekend WODs

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Saturday
Teams of 2

3 Rounds
2min Max Sandbag/Dball Cleans – L: 60/30; Spl: 100/80; S: 150/100
2min Max L: Pushups; Spl/S: HSPU
2min Max Box Step Ups (S: Jumps)
2min Max AKBS – L: 35/24; Spl: 53/35; S: 70/53
2min Max Cal Row or Bike
1min Rest
*Kind of a team version of Fight Gone Bad. Only 1 person works a time and you are trying to get as many reps as possible at each station. No rest between stations.

Sunday
In 10min, complete:
5 Rounds
15/12 Cal Bike or Row
15 KB SDLHP – L: 53/35; Spl: 70/53; S: 88/70

-rest 3min, then:

In 10min, complete:
5 Rounds
15 1-DB Goblet Lateral Lunges – L: 20/10; Spl: 35/25; S: 50/35
20/15 Pushups

-rest 3min, then:
In 10min, complete:
5 Rounds
15 *A* Squats
9 AKBS (yes, these are heavy!)
*The *A* Squat is where you squat with 45lb Plate between your feet, and jump on top of the plate at the end of each rep. Squat, Jump, Lockout, Repeat!

Recent WODs

The Weekend WODs

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Saturday Teams of 2 3 Rounds 2min Max Sandbag/Dball Cleans – L: 60/30; Spl: 100/80; S: 150/100 2min Max L: Pushups; Spl/S: HSPU 2min Max Box Step Ups (S: Jumps)…

Friday 2/22/19

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Strength Cycle: Open Cycle WOD “19.1” Strength/Skill If time allows… E3M15M 10, 8, 6, 4, 2 – Deadlift *Control the weight, tapping the ground as if you’re in a *library*….

Unloaded 2/21/19

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Unloaded In 10min, complete: 5 Rounds 7 Pullups 7 2-DB Thrusters – L: 20/10; Spl/S: 35/25 14 2-DB Walking Lunges -rest 3min, then: In 10min, complete: 5 Rounds 15/12 Cal…

Thursday 2/21/19

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Strength Cycle: Open Cycle Strength/Skill E3M12M 3 Push Jerk *Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate. + 2 Sets of L: Max Hang from Pullup Bar;…

Wednesday 2/20/19

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Strength Cycle: Open Cycle Strength/Skill OTM for 10min 1 Power Clean and Jerk @ 80% *We want fast, clean reps to maximize power output. As we’re only doing 1 rep…

Tuesday 2/19/19

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Strength Cycle: Open Cycle Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ ~80% *Heavy sets of 4 will be the prescription this cycle. Don’t look to exceed 80%…

Monday 2/18/19

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Strength Cycle: Open Cycle Strength/Skill E3M15M 3 L: Power Snatch; Spl/S: Squat Snatch @ 80% *Drop and reset each rep. Stick to 80%. We’ll increase weight in subsequent weeks. +…

Unloaded 2/17/19

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Unloaded E2M16M 12/9 Cal Bike or 15/11 Cal Rower “buy-in” at the beginning of each round. Min 0) 14 2-DB Front Squats – L: 20/10; Spl: 25/15; S: 35/25 Min…