Archive by Author

Tuesday 171212

Strength/Skill

Power Snatch or Hang Power Snatch

Build to a 1 Rep Max

One Set Every 90 Sec for 12 Min

 

WOD

15 Min AMRAP

10 Alternating Single Arm Dumbbell Power Snatch
15 Hand Release Push Ups
20 Double Unders

Monday 171211

Strength/Skill (Optional)

Squat Clean

Build to a Quick 1 Rep Max

 

WOD

“Fran”

21-15-9
Thrusters (95/65#)
Pull Ups

***Advanced: Fran, Rest 20 Min, Fran

Saturday 171209

Hey guys. We made a mistake when posting. This WOD is NOT Lumberjack 20- as was originally posted. It is very similar, but we made some adjustments and gave it a different name. Lumberjack 20 is a great Hero WOD, so I wanted to respect it and make sure we noted the mistake since I published it without catching it. Enjoy the day.

Koach

WOD

“Throne of Lies”

20 Deadlifts (225/155#)
400m Run
20 Kettlebell Swings (70/53#)
400m Run
20 Goblet Squats (70/53#)
400m Run
20 Burpees
400m Run
20 Pull Ups
400m Run
20 Box Jumps (24/20″)
400m Run
20 Squat Cleans (135/95#)
400m Run

***40 Min Time Cap

Friday 171208

Strength/Skill

5 Min Two Score Push Up Test
2 Scores

  1. Total Reps Unbroken
  2. Total Reps Combined

 

WOD

“Macho Man”

EMOM
3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead

Weights:
Beginners: 95/65#
Intermediate: 135/95#
Advanced: 185/125#

 

CASH OUT

Plank

Thursday 171207

WOD

“Constant Variance”

35 Min AMRAP

100m Run
15 Kettlebell Swings (53/35#)
15 Box Jump + Step Down
15 Sit Ups
15 Alternating Dumbbell Power Snatch (total)
150m Row
***Rest 90 Sec
Start at any station

Wednesday 171206

Strength/Skill

Overhead Squat

Build to a 1 Rep Max from the Rack in 12-15 Min

WOD

“Did you hear that?”

6 Rounds for Time

40 Double Unders
20 Wall Balls
10 Toes to Bar

Score Each Round Individually AND Total Time

Tuesday 171205

Strength/Skill

Power Clean

Build to a 1 Rep Max

One Set Every 90 Sec for 12 Min

 

WOD

For Time
15-12-9
Power Clean (115/75#)
Burpees

Rest 8 Min

***Repeat

 

CASH OUT

Side Plan Max Effort (Both Sides)

Monday 171204

Strength/Skill

Front Squat

Build to a 1 rep max in 12-15 min.
Rest 5 min
Find max unbroken reps at 85% of 1RM

 

WOD “A”

5 min Two Score Strict Pull Up Test

  1. Total Reps Unbroken
  2. Total Reps Combined

 

WOD “B”

“C2 Row Test #1”

4 Sets – 30 Sec On: 30 Sec Off
Using C2 Scoring System – Rest on Rower
**Score Each Interval the Same

OR

500m Row for Time

 

Saturday 171202

WOD

“Home Alone”

25 Min AMRAP

20 Sit Ups
25 Push Ups
30 Dumbbell Shoulder to Overhead
400m Run OR 500m Row

CASH OUT

Max Effort Side Plank Each Side

Friday 171201

Strength/Skill

Squat Clean
Build to a Tough Single Rep
1 Rep Every 90 Sec for 12 Min

For Time
15 Squat Cleans at 85% of Above

 

WOD

“50 First Dates”

For Time

50 Front Squats (135/95#)
***Every Break – 5 Strict Handstand Push Ups