WOD Tuesday 4/30/19

Posted on Posted in WOD

Lifitng : 1 RM Front Squat WOD: “Front Runner” For time: Run, 200 m 2 Front Squats, 165/110 lbs Run, 200 m 4 Front Squats Run, 200 m 6 Front Squats Run, 200 m 8 Front Squats Run, 200 m 10 Front Squats RUNNING If unable to run, complete: 250 Meter Row 14/10 Assault

WOD Monday 4/29/19

Posted on Posted in WOD

“Handlebars” 4 rounds for time of: 21/15 Assault Bike Calories 15 Toes-to-bars 7 Power Clean & Jerks, 155/105 lbs   ***GENERAL- Looking for a 14-18 Minute Workout Around 3:30-4:30 per round TOES TO BAR- Choose a variation you can complete in 1-3 sets per round CLEAN & JERKS- Choose a weight you’ll be able to […]

Power Hour 4/29/19

Posted on Posted in WOD

Strict Press 1×5 at 45% 1RM Strict Press 1×5 at 45% 1RM Strict Press 1×3 at 55% 1RM Strict Press 1×5 at 70% 1RM Strict Press 1×3 at 80% 1RM Strict Press 1×1 at 90% 1RM Rest as needed between sets. Finisher: Strict Press 5×10 @ 45% 5 sets of max effort pull ups

WOD Friday 4/26/19

Posted on Posted in WOD

Lifting: 3 RM Overhead Squat WOD: “Denim” Complete as many rounds as possible in 15 mins of: 60 Double Unders 30/21 Row Calories 15 Overhead Squats, 115/80 lbs LOGISTICS Stagger by 2-3 minutes if short on machines

Power Hour 4/26/19

Posted on Posted in WOD

Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 55% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5 at 85% 1RM Rest as needed between sets. Finisher: Find a weight on the Yolk that you can do … 5 sets […]

WOD Thursday 4/25/19

Posted on Posted in WOD

“Old Town Road” 6 rounds for time of: 15/12 Assault Bike Calories Farmer Carry, 53/35 lbs, 150 ft 9 Strict Toes-to-bars NOTES: STRICT TOES TO BAR Looking to complete these between 1-3 sets Focus here is on quality of movement over speed FARMERS CARRY Looking to choose a weight we can complete with 1 break […]

WOD Wednesday 4/24/19

Posted on Posted in WOD

“The Chief” For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the […]

Power Hour 4/24/19

Posted on Posted in WOD

Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 55% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5 at 85% 1RM Rest as needed between sets. Finisher: 5 sets kneeling single arm kb press x10 (each arm) Db Hammer Curls […]

WOD Tuesday 4/23/19

Posted on Posted in WOD

“Boat Race” 3 rounds for time of: Row, 500 m Run, 400 m Rest 3 mins NOTES: General: Looking for each round to take no more 4 1/2 minutes (2:15 pace for row and run) Bring down run distance or row meters to maintain intensity LOGISTICS: Stagger by 2-3 minutes if short on rowers If […]