W.O.D. – Workout of the Day


May 27 2016


Announcements

SWOD Week 9 (25 min)

Front Squat Testing: Find new 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 100%, 1 @ 105%

resting 2-5 mins between sets

WOD

Tabata Empty Barbell Thrusters (45/35)

Score=Total reps

Rest 2 min

Tabata Pullups

Score=Total Reps

May 25 2016


Announcements

SWOD Week 3 Hang Squat Cleans (20 min)

High Hang Clean+Hang Clean x 2

Hang Clean: 3×4 reps, 2×3 reps (go heavier than last week)

WOD

AMRAP 8 min

100m run

8 Power Snatches (75/55)

8 Bar Facing Burpees

May 24 2016


Announcements

SWOD Week 9 (25 min)

Split Jerk Testing Find new 1RM

Recommended warm up:

  • 3 x 50%, 3 x 66%, 2 x 80%, 1×90%, 1×100% etc

WOD

EMOM 10

Even: 2 Squat Clean and Jerks

Odd: 30 Double Unders (60 singles) and 5 HSPU

Rx: 155/115 and kipping allowed

RxA: 205/135 and HSPU must be strict

May 23 2016


Announcements

SWOD Week 3 (16 min)

1& a Quarter Squats (Moderate weight, don’t go max effort)

10×3, one min rest between (4 count down to “the hole”, then squat up to 1 inch above parallel, then lower down to “the hole” and stand all the way back up)

WOD

“Death by….”

Burpee Pullups

Deadlifts (185/135)

Format: Min 1=1 Burpee Pullup+1 Deadlift,  Min 2=2 Burpee Pullup+2 Deadlifts etc

Score=Round completed and number of reps into next round*

*Coaches reserve the right to end your workout due to loss of midline on deadlift form

May 20 2016


SWOD Week 8 DELOAD (12 min)

Front Squat 4×5 (No more than 65% of last week),rest exactly 1 min between sets

WOD

AMRAP 18 min

400m run

6 Power Clean and Jerks

12 Box Jumps w/Step Down (24/20)

100m DB Farmer’s Carry

6 DB Manmakers

12 Box Jumps w/Step Down (24/20)

Rx: 135/95 and 30/20 DB’s

RxA: 185/135 and 40/30 DB’s

May 19 2016


Announcements

Team WOD (Teams of 3)

100 Burpees

100 Russian KB Swings (70/53)

100 Box Step OVERS over 20” box

Rules: At any time: 1 person working on reps, 1 person rowing 400m, then switching, 1 person resting.

Score=Time for completion and meters rowed as a team.

If Teams of 2:

75 Burpees

75 Russian KB Swings (70/53)

75 Box Step OVERS over 20” box

Rules: At any time: 1 person working on reps, 1 person rowing 400m, then switching, Score=Time for completion and meters rowed as a team.

If solo:

50 Burpees

50 Russian KB Swings (70/53)

50 Box Step OVERS over 20” box

Row 1 mile

For time