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

  • W.O.D. for Monday 25 September


    "Fight"

    Prior to 4 min:
    3rds
    10 thrusters 75/55
    20 dbl unders
    Prior to 8 min
    8 Thrusters 95/65
    25 DU
    Prior to 12 min
    3rds
    6 Thrusters 115/75
    30 DU
    prior to 16 min
    3rds
    4 Thrusters 135
    35 DU
    prior to 20 min
    3rds
    2 Thrusters 155/105
    40 DU
    View All WODs

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9/25/17-9/29/17

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Monday “Fight” Prior to 4 min: 3rds 10 thrusters 75/55 20 dbl unders Prior to 8 min 8 Thrusters 95/65 25 DU Prior to 12 min 3rds 6 Thrusters 115/75 30 DU prior to 16 min 3rds 4 Thrusters 135 35 DU prior to 20 min 3rds 2 Thrusters 155/105 40 DU This is everyday… Read more »

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WODs 9/18/17-9/22/17

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Monday 30/20/30 C&J skills Hang clean+clean+Push jerk E2Mx16 “Raising the Bar” 9 min AMRAP 8 Burpees over the bar 7 squat cleans 135/95 6 Front rack lunges 5 PJ Post Roll lats The strength is designed to hone in posiiton for the clean. Focus on keeping the bar tight and pulling under fast! Lets keep… Read more »

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WODS 9/11/17-9/15/17

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Monday Banded warmup TTB skills Front rack mobility 3x Front squats 3×8 75% SS 8 strict pullups 21-15-9 Front squats 135/95 Toes to bar Plyo Jumps Roll quads w/ bar We aren’t increasing the percentages on the front squats just yet. There is a lot of lunging and deadlifts this week. I want the wod… Read more »

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Monday 9/4/17-9/8/17

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Tuesday “Snatch attack” 20 min AMRAP 15/12 cal bike/row 2 snatch start at 50% and go up 5-10lbs This is a great way to see how far people have progressed on snatch. Be sure to start light. The light reps are there to allow you to dial in your technique. Its not uncommon to see… Read more »