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Category

Daily Workouts

WOD for 082717

August 26, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (52/35) 100 Calorie Row
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WOD for 082617

August 25, 20170
Segment 1: For Time: 10 Clean and Jerks (115/80) change weights 8 Clean and Jerks (135/95) change weights 6 Clean and Jerks (155/105) change weights 4 Clean and Jerks (185/135) change weights 2 Clean and Jerks (205/145) Segment 2: Teams of 3: 600m Sand Bag Run (70/50) – 200m each 100 Power Snatches (75/55) 600m...
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WOD for 082517

August 24, 20170
Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/1) x 5 Segment 2: Clean and Jerk 60%/2 65%/2 70%/2 (75%/1) x 5 Segment 3: 3 Rounds: 10 Pullups (Rx: CTB S1: Regular S2: Ring Rows) 10 Front Squats (Rx: 165/110 S1: 125/85 S2: 85/55) 10 Burpees
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WOD for 082317

August 22, 20170
Segment 1: Hang Power Clean (70%/3) x 3 Segment 2: Back Squat (75%/5) x 3 Segment 3: 4 times through 20 seconds on, :10 seconds off of each Situps (Rx: 45/25 Weighted S1/S2: Regular) Deadlifts (Rx: 155/105 S1: 115/75 S2: 95/65) Situps Deadlifts (155/105)
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WOD for 082217

August 21, 20170
Segment 1: EMOM 8 minutes 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 155/105 S1: 115/75 S2: 85/55) Segment 2: AMRAP 4 minutes 15-12-9 Wall Balls (Rx: 20/14 S1: 16/10 S2: 12/6) Pullups (Rx: CtB S1: Regular S2: Banded) Rest 4 minutes AMRAP 4 minutes 15-12-9 Wall Balls Toes to Bar (S1: KTE...
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WOD for 082117

August 20, 20170
Segment 1: Hang Power Snatch (70%/3) x 3 Segment 2: Overhead Squat (70%/3) x 3 Segment 3: For Time: 21-15-9 Sumo Deadlift High Pull (Rx: 95/65 S1: 65/45 45/33) Push Press Lateral Bar Burpees
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WOD for 082017

August 19, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: “Goat” WOD EMOM 21 minutes: Min 1: Movement 1 Min 2: Movement 2 Min 3: Movement 3
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WOD for 081917

August 18, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800m Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400m...
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WOD for 081817

August 17, 20170
Segment 1: Clean Pull (110%/2) x 4 Segment 2: Front Squat (85%/4) x 5 Segment 3: 3 Rounds: 400m Run 12 Burpees 21 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12)
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WOD for 081717

August 16, 20170
Segment 1: EMOTM x 10 Minutes Evens: 10 Box Jumps + Step Down Odds: 7-10 “Perfect” Pushups Scale as needed to complete reps unbroken every set Segment 2: “20 Minutes “AMRAP” @ Conversational Pace 500 Meter Row @ 2:00/2:10 Pace 30 Foot Double KB Front Rack Lunge 3-5 Strict Chin Ups 10 Double Russian KBS...
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