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Category

Daily Workouts

WOD for 110617

November 5, 20170
Segment 1: Muscle Up Practice 10 minutes Then, 3 MUs (or scale) EMOM for 8 minutes Segment 2: Squat Snatch Complex On the 1:30 x 7 rounds Hang Squat Snatch + Squat Snatch Drop between repetitions. Add weight each round Segment 3: Ascending Ladder for 7 Minutes: 3 Thrusters (Rx: 115/75 S1: 95/65 S2: 75/55),...
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WOD for 110517

November 4, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: “Team DT” Teams of 2 5 rounds 24 Deadlifts 18 Hang Power Cleans 12 Shoulder to Overhead Barbell Rx – 155/105 One athlete working at a time
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WOD for 110417

November 3, 20170
Segment 1: 3 Rounds: 10 Power Snatch (135/95) 10 Bar Muscle Ups Ten Minute Cap Segment 2: 3 Rounds: 10 Thrusters (155/105) 10 Box Jump Overs (30/24) Ten Minute Cap Segment 3: 3 Rounds: 10 Power Clean and Jerks (175/115) 10 Ring Muscle ups Ten Minute Cap
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WOD for 110317

November 2, 20170
Segment 1: On the Minute x 9 (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 75% Minute 2 – 80% Minute 3 – 85% Segment 2: Front Squat 6 Sets of 2: Sets 1 + 2 – 80% Sets 3 + 4 – 85% Sets 5 + 6 –...
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WOD for 110217

November 2, 20170
Segment 1: Find a 1RM Press Segment 2: Find a 1RM Push Press Segment 3: “Split Jerk: Footwork Practice”
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WOD for 110117

October 31, 20170
Segment 1: Back Squat 50 reps Pick a weight that you can do for 8-10 reps Segment 2: Deadlift 50 reps Pick a weight that you can do for 8-10 reps Segment 3: With a partner, each partner completes each round: 50-40-30-20-10 Calorie Row
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WOD for 103117

October 30, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup 1 attempt – Max Handstand Pushups Then, 3 sets of 70% Max Total Segment 3: “Freddie Kreuger” 21-15-9 Reps: KB Swings Burpees Segment 4: For Time: 50 Toes to Bar
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WOD for 103017

October 29, 20170
Segment 1: Squat Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 75% Minute 2 – 2 Reps @ 80% Minute 3 – 1 Rep @ 85% Minute 4 – Rest Segment 2: Back Squat 2 Rounds: 5 Reps @ 80% 3 Reps @ 85% 1 Rep @ 90% Segment...
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WOD for 102917

October 28, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP 30 minutes: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats
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WOD for 102717

October 26, 20170
Segment 1: On the Minute x 7 3 Deadlifts Build each set Segment 2: 4 Rounds For Time: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Press (135/95)
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