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W.O.D. (Workout of the Day)

  • W.O.D. for Monday 27 March
    "Strength/Skill:

    EMOTM for 8 Minutes of:
    Snatch x 2


    AMRAP in 20 minutes of:
    200 Meter Run
    2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time"
    View All WODs

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3/27/17-3/31/17

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Monday Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This the strength benchmark for the next benchmark. he goal is to make small increases the whole… Read more »

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WODS 3/20-3/24/17

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Monday, March 20th Strength/Skill: Front Squats 3×8 @ 75% Superset 15 V-Ups (advanced hold Wall Ball) metcon: 800 Meter Run then, 4 Rounds for time of: 12 Front Rack Lunges (155/105) 12 Toes to Bar If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases…. Read more »

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Wods 3/13/17-3/17/17

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Monday Strength/Skill: EMOTM for 10 Minutes of: Hang Snatch x 2 @ 60-70% Metcon: 3 Rounds for time of: 25 Wall Balls (20/14) 10 Hang Power Snatch (95/65) 400 Meter Run This is a lung burner. Think Helen. We want the Wallball unbroken as well as the snatch. The weight is intended to be light…. Read more »

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3/6-3/10

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Monday Strength/Skill: EMOTM for 12 Minutes of: Power Clean x 2 Metcon: 4 Rounds of Max Reps: 1 Minute Row/Bike 1 Minute Power Cleans (115/75) 1 Minute V-Ups Rest 1 Minute This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the… Read more »