WOD Blog

Wed 5/27

→ May 26, 2015

STRENGTH
Three sets of:
Deadlift x 6-8 reps (60-65%)
Rest 1 Minute
Ring Dips x Max Reps
Rest 1 Minute

WOD
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
10 Hang Snatches @60%

Tues 5/26

→ May 25, 2015

STRENGTH
Three sets of:
Power Clean x 2.2.2 @70%
(rest 10 seconds between doubles)
Rest 90 seconds

WOD
Three sets for times of:
100 Double-Unders   (Scale to 50 DU or 100 Singles)
30 Kettlebell Swings (53/35)
20 Box Jumps (24/20)

Rest 90 seconds

 

Fri 5/22/15

→ May 21, 2015

STRENGTH
Four sets of:
Shoulder Press x 3-5 reps @ 20X1 (65-70%)

Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

 

Thur 5/21/15

→ May 20, 2015

STRENGTH
Four sets of:
Back Squat x 2-3 reps @ 30X1 (70-75%)
Rest 15 seconds
Kipping Pull-Ups x 10-15 reps
Rest 2 minutes

WOD
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters or Run 200 Meters
Squat Cleans (135/95 lbs)

Wed 5/20/15

→ May 19, 2015

STRENGTH
Three Sets:
Bench Press x 3-5 reps @20X0 (65%)
Rest 15 Seconds
Weighted Ring Dips x 3-5 (AHAP)
Rest 1 minute

WOD
Complete as many rounds or reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run

Tues 5/19/15

→ May 18, 2015

STRENGTH
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

WOD
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups

Mon 5/18/15

→ May 17, 2015

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

 

Fri 5/15/15

→ May 14, 2015

STRENGTH
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

WOD
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

 

Thur 5/14/15

→ May 13, 2015

Five sets of:
Back Squat x 3-5 reps @ 30X1 (70%)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

**Whichever lift is your lightest lift is the number you will work off of today…set your weight at 65-70% of that 1RM.

 

Wed 5/13/15

→ May 12, 2015

STRENGTH
Deadlift x 15 reps @ 70%
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 75%
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 80%
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

WOD
Against a 2-minute running clock, complete as many rounds and reps as possible of:
15 Hurdle Jumps
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.