WOD / Blog

2019 Dec 6

Barbara

5 rounds, each round for time, of:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 AbMat Sit-ups
  • 50 Air Squats

Rest 3 mins between each round.

*42min time cap

2019 Dec 5

Complete as many rounds as possible in 7 mins of:

  • 7 Hang Power Snatches, 75/55 lbs
  • Shuttle Run, 2x 50 m

2019 Dec 4

Christine
3 rounds for time of:

  • Row, 500 m
  • 12 Deadlifts, 1x bodyweight
  • 21 Box Jumps, 20/24 in
    *14min time cap

2019 Dec 3

15min EMOM

  • 1st min 30-50 Double Unders
  • 2nd min 10-15 Burpees
  • 3rd min 3-5 Bar Muscle Ups

2019 Dec 2

Squat Snatch 1-1-1-1-1-1-1
*go on every 3 to 4 minutes

2019 November 30

A.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

B.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by… 
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

2019 November 29

Teams of 2
6 rounds for time of:
Row, 250 m
8 Push Jerks, 135/95 lbs
Row, 250 m
8 Push Jerks, 135/95 lbs

Complete 6 total rounds as:
Partner A:
Row, 250 m + 8 Push Jerks
Partner B:
Row, 250 m + 8 Push Jerks

*20min time cap

2019 November 28

1 Power Clean, pick load

Every 2 mins for 30 mins.

*65%-85% of 1RM

2019 Nov 27

Nancy 
5 rounds for time of:
– Run, 400 m
– 15 Overhead Squats, 95/65 lbs
*18min time cap

2019 Nov 26

Tempo Deadlift 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 5252
Eccentric (descent): 5 secs
Pause (bottom): 2 secs
Concentric (ascend): 5 secs
Pause (top): 2 secs

*35% to 50% of 1RM
*go on every 5 minutes

2019 Nov 25

Teams of 2
3 rounds for time of:
Partner A:
– 15 Dumbbell Push Press, 50/35 lbs
– 15/10 Bike Calories
Partner B:
– 15 Dumbbell Push Press, 50/35 lbs
– 15/10 Bike Calories
Partner A:
– 12 Strict Ring Dips
– 12/8 Bike Calories
Partner B:
– 12 Strict Ring Dips
– 12/8 Bike Calories
Partner A:
– 10 Chest-to-bar Pull-ups
– 10/7 Bike Calories
Partner B:
– 10 Chest-to-bar Pull-ups
– 10/7 Bike Calories
*replace bike with rower or burpees if needed
*43min timecap

2019 Nov 21

Front Squat 2-3-5-10-2-3-5-10

Use the same weight for each set.
Rest as needed between sets.

Stick with the loading you will use for the sets of 10 reps for all sets.

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