Archive for July, 2018

2018 July 21 WOD

Posted: July 20, 2018 in Uncategorized
Metcon

For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Extra Skill Work (optional)

21-18-15-12
Kipping Handstand Push-ups
Toes to Bar

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2018 July 20 WOD

Posted: July 19, 2018 in Uncategorized
Strength

EMOMx12 Squat Clean
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

Metcon

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Compare to November 22, 2017

2018 July 19 WOD

Posted: July 18, 2018 in Uncategorized
Metcon

AMRAP 15
1 Rope Climb
12 Dumbbell Push Press (50/35)
1 Rope Climb
100 meter Weighted Run*
*if unable to run, athletes will bear hug a med ball and ride the bike for 10/7 calories

ROMWOD

2018 July 18 WOD

Posted: July 17, 2018 in Uncategorized
Strength/Skill

EMOM x 5 @ ~50%
1 Hang Snatch High Pull + 2 Hang Power Snatches
3:00 rest and increase load
EMOM x 7
1 Hang Snatch High Pull + 1 Hang Power Snatch

Metcon

For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
35/25 Calorie Bike

2018 July 17 WOD

Posted: July 16, 2018 in Uncategorized
Metcon – “Helen”

3 RFT
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull-ups
Compare to April 17, 2018

Extra

5 rounds (not for time)
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans

2018 July 16 WOD

Posted: July 15, 2018 in Uncategorized
Strength/Skill

“Everest”
21-15-9 (15 minute cap)
Back Squat (315/225)
Strict Handstand Push-ups (or standing Strict Dumbbell Presses)

50-54 RX (245/165), 55-59 RX (225/155)

60+ RX (205/145), Do not exceed 80% of your 1 rep max.

Metcon

For time (10 minute cap)
30 Bar Muscle-ups
EMOM starting at 0, complete 30 Double Unders

Or

EMOMx10
Odd: 30 Double Unders
Even: 10 Toes to Bar

2018 July 14 WOD

Posted: July 13, 2018 in Uncategorized
Hero: “Daniel”

For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

Compare to July 8, 2017

Extra Midline Work

Not for time:
50 GHD Sit-ups
50 Hip Extensions
50 AbMat Sit-ups
50 Good Mornings
50 Hollow Rocks
50 Supermans

2018 July 13 WOD

Posted: July 12, 2018 in Uncategorized
Strength

EMOMx12
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 6 Back Squats @ 70%
Minute 3 – 6 Back Squats @ 75%
Minute 4 – Rest

Metcon

Teams of 2
AMRAP 20
30/21 Calorie Bike (25 Co-Ed)
60 Dumbbell Snatches (50/35)
30/21 Calorie Bike
200 Meter Run with Bag (~50#)

2018 July 12 WOD

Posted: July 11, 2018 in Uncategorized
Metcon

AMRAP 12
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row (or Bike if grip is feeling fatigued)

ROMWOD

2018 July 11 WOD

Posted: July 10, 2018 in Uncategorized
Hero: “Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Compare to November 25, 2017