WOD Bar

 
  • Thursday, March 5th

    Pre-WOD: 2 mins to establish either max distance handstand walk or max handstand hold
    Wod: “Interval Insanity”
    For total reps
    1:00 on/ :30 offx3
    KBS
    Double Unders
    Shoulder to over head
    V-ups

  • Wednesday, March 4th

    Pre-WOD: 2 min test: pull ups
    Wod: “Old School”
    3 RFT
    400m run
    20 air squats
    20 lunges (1:1)
    10 Burpees

  • Tuesday, March 3rd

    Pre-WOD: 2 min test: box jumps
    Wod: “Superman”
    16 min EMOM
    Odd mins: 6 manmakers
    Even mins: 12 ghd back extensions

  • Monday, March 2nd

    Pre-WOD: 2 min test: air squats
    Wod: “15.1″
    9 min AMRAP
    15 toes to bar
    10 Deadlifts
    5 snatch
    “15.1A”
    (optional for non-open competitors)
    6 mins to find 1 rep max clean and jerk

  • Friday, February 27th

    “BATTLE ROYALE”

    Pre WOD: 5 RDS 5 Sumo DL (95/65) 10 Slam Balls

    Level 1:

    Tabata
    DB Cleans 25/15
    Box Step Ups
    Battle Ropes
    Sit Ups
    Burpees

    Level 2:

    Tabata
    DB Cleans 35/25
    Box Jumps 24/20
    Battle Ropes
    Sit Ups
    Burpees

    Level 3:

    Tabata
    DB Cleans 45/35
    Box Jumps 30/24
    Battle Ropes
    Sit Ups
    Burpees

  • Thursday, February 26th

    “ROCK SQUAT HOP”

    Pre WOD: RUN 800m FOR TIME

    Level 1:

    AMRAP 14min
    10 Lateral Hops
    6 Box Dips
    10 Air Squats
    6 Hollow Rocks

    Level 2:

    AMRAP 14min
    10 Lateral Hops
    6 Bar Dips
    10 Goblet Squats 53/35
    6 Hollow Rocks

    Level 3:

    AMRAP 14min
    10 Lateral Hops
    6 Ring Dips
    0 Goblet Squats 70/53
    6 Hollow Rocks

  • Wednesday, February 25th

    “RUN AWAY DIANE”

    Pre WOD: Every 90sec X6 4 Split Jerk (75/55) 8 Box Jumps

    Level 1:

    21-15-9
    Deadlift
    DB Press
    200m run after each

    Level 2:

    21-15-9
    Deadlift 225/155
    HSPU
    200m run after each

    Level 3:

    21-15-9
    Deadlift 250/175
    HSPU
    200m run after each

  • Tuesday, February 24th

    “TOTAL TERROR”

    Pre WOD: 1, 2, 3, 4, 5, 6 Snatch RDL, Snatch High Pull, Muscle Snatch (5min Cap)

    Level 1:

    EMOM 10min
    6 DB Snatch
    6 Rack Row

    Level 2:

    EMOM 10min
    3 Snatch 95/65
    6 Pull ups

    Level 3:

    EMOM 10min
    3 Snatch 135/95
    6 Chest to Bar

  • Monday, February 23rd

    “MAXED OUT MONDAY”

    Pre WOD: EMOM 7min 5 Thrusters (95/65) 5 Burpees

    Level 1:

    10-20-30-40-30-20-10
    SU’s
    5-10-15-20-15-10-5
    KBS
    Hanging Knee Raise

    Level 2:

    5-10-15-20-15-10-5
    DU’s
    KBS 53/35
    T2B

    Level 3:

    5-10-15-20-15-10-5
    DU’s
    KBS 70/53
    T2B

  • Friday, February 20th

    “NO RETURN”

    Pre WOD: AMRAP 3Min 3 DL (205/155) 15 DU’s

    Level 1:

    AMRAP 12
    10 Hanging Knee Raise
    15 Burpees
    50m Prowler Push

    Level 2:

    AMRAP 12
    10 T2B
    15 Burpees
    50m Prowler Push

    Level 3:

    AMRAP 12
    10 T2B
    15 Burpees to 6in target
    50m Prowler Push