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WODs  // Browsing posts in WODs

06 May WODs | Comments

Thursday, May 5

2016-04-20 05.38.59-2WOD: For Time

  • Run, 400 m
  • 40 Push-up (hand release)s
  • Run, 400 m
  • 40 Kettlebell Swings, 53 lbs
  • Run, 400 m
  • 40 AbMat Sit-ups
  • Run, 400 m
  • 40 Supermen
  • Run, 400 m
  • 40 Double Unders
  • Run, 400 m
  • 40 Box Jumps

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05 May WODs | Comments

Wednesday, May 4

2016-04-20 05.37.03-1SWOD:

  • Clean : 1 Rep Max
Record your best Clean 1 Rep Max lift. WOD: 3 rounds for time of:
  • 10 Hang Cleans, 95/65 lbs
  • 10 Pull-ups
  • Sprint, 200 m

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04 May WODs | Comments

Tuesday, May 3

2016-05-03 08.30.00-1WOD: 2 rounds for time of:

  • Row, 1000 m
  • Rest 5 mins
WOD:
  • Double Tabata
16 rounds, 20 sec work / 10 sec rest

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03 May WODs | Comments

Monday, May 2

2016-04-20 05.37.10-1SWOD:

  • Bench Press : 1 Rep Max
Record your best Bench Press 1 Rep Max lift. WOD: 5 rounds for time of:
  • 10 Push Press, 115/75 lbs
  • 30 Double Unders

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18 Apr WODs | Comments

Monday, April 18

2016-04-18 17.31.15-1WOD: As many reps as possible in 5 mins of:

  • 10 Kettlebell Swings, 53/35 lbs
  • 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
Rest 3 mins
  • 10 Box Jumps, 24/20 in
  • 10 Push-ups
Rest 3 mins
  • 10 Weighted Step-ups, 53/35 lbs, 24/20 in
  • 10 AbMat Sit-ups
Rest 3 mins
  • Plank Hold, 5 mins

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13 Apr WODs | Comments

Wednesday, April 13

2016-04-13 05.43.17-2SWOD:

  • Back Squat 3-3-3
WOD: 3 rounds for time of:
  • 30 Back Squats, 115/85 lbs
  • 30 Bumper Plate Sit Ups, 45/25 lbs
  • 30 Double Unders

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13 Apr WODs | Comments

Tuesday, April 12

2016-04-12 08.26.28-2SWOD: A. 3 rounds for time of:

  • 15 Shoulder Press, pick load
  • 15 High Pull Barbell Rows, pick load
  • 15 Bent Over Barbell Rows, pick load
  • 15 Plate Rows, pick load
B.
  • Single Arm Kettlebell Bench Press 10-10-10-10
C.
  • Rope Climbs 2x1
WOD: 3 rounds for time of:
  • 30 Double Unders
  • 15 Push Jerks, 115/85 lbs

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11 Apr WODs | Comments

Monday, April 11

2016-03-02 05.34.45-1SWOD:

  • Row 500 m
This is an all out effort for time.   WOD: 5 rounds for time of:
  • 15 Kettlebell Swings, 53/35 lbs
  • 10 Wall Balls, 20/16 lbs
  • 5 Kettlebell Goblet Squats, 53/35 lbs

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01 Apr WODs | Comments

Friday, April 1

2016-04-01 08.35.57-1SWOD: Shoulder Curcuit

  • Shoulder Press
  • High Pull
  • Bent Over Row
  • Plate Raises
  WOD:For time:
  • Run, 200 m
  • 20 Push Press, 115/85 lbs
  • 40 AbMat Sit-ups
  • Run, 200 m
  • 15 Push Press, 115/85 lbs
  • 30 AbMat Sit-ups
  • Run, 200 m
  • 10 Push Press, 115/85 lbs
  • 20 AbMat Sit-ups
  • Run, 200 m
  • 5 Push Press, 115/85 lbs
  • 10 AbMat Sit-ups

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31 Mar WODs | Comments

Thursday, March 31

2016-03-25 09.42.24-1SWOD: Every 1 min for 10 mins, alternating between:

  • 8 Deadlifts, pick load
  • Double Under, 1 min
WOD: 21-15-9 reps, for time of:
  • Deadlift, 185/135 lbs
  • Burpee (Bar Facing)
  • *400m Run x 4

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