W.O.D.

  • 4/18/14

    "Filthy 50"

    For Time:

    • 50 Box Jumps (24" / 20")
    • 50 Jumping Pull-ups
    • 50 KB Swings (1 Pood / 26#)
    • 50 Walking Lunges
    • 50 Knees-to-elbows
    • 50 Push Presses (45# / 35#)
    • 50 Back Extensions
    • 50 Wall Ball Shots (20# / 14#)
    • 50 Burpees
    • 50 Double-unders

  • 4/17/14


    Strength: Deadlift 5-5-5 reps

    Then…

    Annie

    Double Unders
    Situps

    50/40/30/20/10 reps per round

  • 4/16/14


    Strength: Press > Push Press > Jerk

    Press until failure. Without racking the bar, push press to failure, and then jerk to failure. Goal is as many reps as possible.

    Repeat for 2 cycles.

    Pick the heaviest possible weight, but be sure to get at least 10 total (but ideally not more than 20) reps per cycle.

    Then…

    200m row
    10 burpees
    10 wallballs

    5 rounds

    If all rowers are occupied, you may begin your next set of burpees and take a rower when one is available.

  • 4/15/14


    Strength: Back Squat 10-10-10 reps

    Then…

    15 pullups
    15 pushups
    15 box jumps

    5 rounds

  • 4/14/2014

    For time

    1 Mile run


    Then....

    10 toes to bar
    20 kb swings (55/35)
    30 kb lunges (55/35) (total) (holding kb anywhere)

    AMRAP in 15 minutes




  • 4/11/14


    Strength: Press or Bench Press 5-5-5 reps

    Then…

    6 shoulder to overhead
    10 pullups
    14 box jumps

    5 rounds

     135/95

  • 4/10/14


    Strength/Skill: Power Snatch 1-1-1 rep

    Those new to this movement should practice from the hang position. Talk to the trainer if you have any questions.

    Then…

    8 power snatches
    12 knees to elbows
    20 double unders

    AMRAP in 10 minutes

     115/75; unbroken DU

  • 4/9/14

    10!

    Then....

    Wallballs
    KB Swings (55/35)

    21/18/15/12/9/6/3 reps per round

    Run 200 Meters between rounds

  • 4/8/14


    Strength/Skill: Clean and Jerk

    Then…

    Fore!

    4 minutes max reps clean and jerks (135/95)
    4 minutes max reps calorie row
    4 minutes max reps burpees

    In that order.

    Your score is the total reps accomplished.

    Stagger start groups of 6 every 4 or 5 minutes.

  • 4/7/14


    Strength: Front Squat 3-3-3 reps

    Then…

    10 strict pullups
    15 front squats
    20 pushups

    3 rounds

     135/95

    Modify the pullups with banded strict pullups (or ring rows) rather than kipping pullups.

  • 4/7/14


    Strength: Front Squat 3-3-3 reps

    Then…

    10 strict pullups
    15 front squats
    20 pushups

    3 rounds

     135/95

    Modify the pullups with banded strict pullups (or ring rows) rather than kipping pullups.

  • 4/4/14


    Strength/Skill: Snatch and/or Overhead Squat

    You can’t snatch until you can overhead squat. Work on whatever is best for you. Talk to the trainer if you have any questions.

    Then…

    Randy

    75 power snatches (75/55)

    Or…

    Isabel

    30 power snatches (135/95)

  • 4/3/14


    250m row
    25 pushups
    25 situps
    25 box jumps (24/20)
    25 kb swings (55/35)

    AMRAP in 20 minutes

    The first row is 500m. All subsequent rounds it’s 250m.


  • 4/2/14


    Strength/Skill: Power Clean 1-1-1

    Then…

    6 power cleans
    8 pullups
    10 wallballs

    AMRAP in 12 minutes

  • 4/1/14


    Strength: Back Squat or Front Squat 1-1-1

    Go heavy if you’re feeling up to it. Otherwise work sets of 3 or 5 with lighter weight.

    Then…

    In 2:30, perform:

    10 front squats
    50/25 double unders
    AMRAP burpees

    Rest 2:30

    4 rounds

    Your score is the total burpees accomplished.

    Option 1: 155/105; 50 double unders per round
    Option 2: 115/75; 25 double unders per round

    Modify this WOD by reducing the number of DUs per round, so that you have time to do at least some burpee

  • 3/31


    Push Press 3-3-3

    Then...

    3 rounds for time

    15 Shoulder to overhead

    25 squats

    300 meter run

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