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…