WOD Monday 7/22/19

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“Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row […]

Endurance WOD 7/21/19

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For time: 5 rounds of: 15 Kettlebell Swings, 53/35 lbs 15/12 Assault Bike Calories — then — 5 rounds of: 20 AbMat Sit-ups Run, 200 m GENERAL Two part workout with no rest between each couplet Athletes will complete all 5 rounds of kettlebell swings and bike before moving onto the 5 rounds of sit-ups […]

WOD Friday 7/19/19

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Lifting: 5 RM Power Snatch WOD: “Scarface” 6 rounds for time of: 8 Power Snatches, 115/85 lbs 8 Bar Facing Burpees GENERAL Two part workout with a focus on cycling the snatch Heavy set of 5 to start is touch and go power snatches Looking for a sub 12 minute workout in “Scarface” (2 minute […]

WOD Thursday 7/8/19

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“SKYSCRAPER” AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (165/115) 12/9 Calorie Assault Bike Rest 6 Minutes AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (135/95) 12/9 Calorie Assault Bike POWER CLEANS Barbell starts heavier and gets lighter in round 2 1st AMRAP: Choose a weight you can complete in 1-2 Sets 2nd […]

WOD Wednesday 7/17/19

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“Meter Maid” For time: Run, 200 m 27 Wall Balls, 20/14 lbs 27 Box Jumps, 24/20 in Run, 200 m 21 Wall Balls 21 Box Jumps Run, 200 m 15 Wall Balls 15 Box Jumps Run, 200 m 9 Wall Balls 9 Box Jumps Run, 200 m General: Looking for around a 12-15 minute effort […]

WOD Tuesday 7/16/19

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Lifiting: 7 RM Bench Press WOD: FOR TIME: ROW 2000m GENERAL The 2k is a rowing benchmark we usually test on CompTrain once per year This benchmark was last completed on 8.21.18 Looking to bring the intensity today Just like a 1 mile easy jog vs. 1 mile run for time, we reap the benefits […]

Wod Monday 7/15/19

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Lifting : 3RM Thruster wod: Complete as many rounds as possible in 14 mins of: 15 Thrusters, 95/65 lbs 30 Double Unders 15 Chest-to-bar Pull-ups 30 Double Unders GENERAL Two part workout with a focus on thrusters Heavy set of 3 will be from the floor, so should be a weight you can clean to […]