Results For Category: "WOD"

March 18, 2014

Pullups, KB CJ

100 Strict Pullups for time

Then

5 Minutes max reps KB C&J

32/20kg KB

Switch as often as needed

KB can be put down

March 17, 2014

Hang Snatch, Snatch Metcon

Hang Snatch- 1,1,1,1,1

Then

5 Rounds for total time:
@80% Max Hang Snatch

3 Snatch DL
3 Snatch Pulls
3 Snatch

2 Burpees per drop

Rest 90 Seconds

March 16, 2014

Back Squat, Push Press, Lateral BB Jumps

Back Squat- 5×5

Then

AMRAP in 5 Minutes:

5 Push Press 115#/75#
10 Lateral Barbell Jumps

March 14, 2014

White

“White”

Five rounds of:

15′ Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

For Time

March 12, 2014

Power Snatch, A Burner

Power Snatch- 3,3,3,3,3

Then

5 Rounds for Total Time:

100 Single Unders

25yd Bear Crawl

25yd Backwards Run

March 11, 2014

Hold, Hang, Deadlift and Pullups

1. Accumulate 5 minutes Bar Hang. Max time 10 minutes

2.Accumulate 3 minutes: Feet 6″ off ground. Use 35# Plate under heels. Do not let heels touch plate. Max time 6 minutes

5 Rounds for time of:

15 Deadlifts 155/105#

15 Pullups

March 10, 2014

Snatch, Billy

5 Attempts- 3 Position Snatch- Above Knees+Below Knees+Ground

Then

“Billy”

For time:

100 reps ground to overhead 95lbs/65lbs

– any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep

– You may use multiple methods of getting the bar overhead within the workout: example-25 power snatches, 50 power clean and push press, 25 clean and split jerk

– the workout starts with a 100 meter run

– after every 4 minute time period elapses an aditional 100 meters is tacked onto the next run

– So it goes like this: 100 meter run, come back and start getting the bar over head, lets say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 m, come back and get on the bar, say you finish 79 reps total by the 8 minute mark, now you run 300 m. Continue adding 100 meters to each run until all 100 reps are completed.

March 9, 2014