Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: Competition: Work up to a heavy Clean and Jerk, then 5×1 of 1 Clean/2 Jerks @ 80% L2: Work up to a heavy Power Clean and Jerk, then 4×2 Power Clean and Jerks @ 80% L1: Work up to a heavy Hang Power Clean and Jerk, then 4×2 Hang Power Clean and Jerks @ 80% then Competition: EMOM …
Today’s WOD: Competition: Box Squat with Bands 4-6×2 @ 69% Red Band: 0-200 Blue Band: 200-300 Green Band: 300+ L2: Back Squat 5×5 @ 70-75% (+10) L1: Back Squat 3×5 (+5-10) then Competition and L2: AMRAP 10: 5 Pull-Ups 5 Plyo Push-Ups 10 Jump Squats L1: AMRAP 10: 5 Ring Rows 5 Push-Ups 5 Jump Squats
Today’s WOD: Competition and L2: RVA 50 50 Box Jumps (24/20) 50 Pull-Ups 50 Kettlebell Swings (24/16) 50 Steps Walking Lunge 50 Sit-Ups 50 Power Cleans (115/80) 50 Wall Balls (20/14) 50 Burpees 50 Double Unders L1: 25 Box Step Ups (24/20) 25 Ring Rows 25 Kettlebell Swings (16/8) 25 Steps Walking Lunge 25 Sit-Ups 25 Hang Power Cleans (95/65) …
Today’s WOD: Competition: Back Squat 5×5 @ 70-75% (+5-10) L2: Back Squat MEx3 L1: Kipping swing practice then All levels: 4x400m with 60 second recoveries then Competition and L2: EMOM 6: 10 Kettlebell Swings (24/16) 10 Double Unders L1: EMOM 6: 10 Kettlebell Swings (16/8) 10 Double Unders
Today’s WOD: Competition: Push Press to a heavy single then 4×2 @ 80% L2: Bench Press 3×3 (+2.5) L1: Bench Press 3×5 (+2.5-5) then Competition: 6 Rounds: 5 Handstand Push-Ups 2 Muscle Ups 200m Run L2: 6 Rounds: 3 Handstand Push-Ups 5 Chest to Bar Pull-Ups 200m Run L1: 6 Rounds: 5 Push-Ups 5 Ring Rows 200m Run Erin Greene, …
Today’s WOD: Snatch 15 @ 70-80% Clean & Jerk 12 @ 70-80% I’m not really sure what’s happening to this barbell, but I’m pretty sure all the 10s in the gym are on it.
Today’s WOD: Competition: Box Squat with Bands 6-8×2 @ 67% Red Band: 0-200 Blue Band: 200-300 Green Band: 300+ L2: Back Squat 5×5 @ 70-75% (+5) L1: Back Squat 3×5 @ 85% (+5-10) then Competition and L2: 21-15-9 Burpee Box Jumps (24/20) Pull-Ups L1: 21-15-9 Burpees Ring Rows Banana Bread because it’s tasty.
Today’s WOD: All levels: 10x100m Sprint with 1 minute recoveries Rest 5 minutes, then Competition: AMRAP 8: 10 Burpees 3 Muscle Ups L2: AMRAP 8: 10 Burpees 3 Chest to Bar Pull-Ups 3 Ring Dips L1: AMRAP 8: 10 Burpees 3 Ring Rows 3 Push-Ups
Today’s WOD: Competition: Back Squat 5×5 @ 70-75% L2: Back Squat Max Effort x 5 (Up to a 5 Rep Max) L1: Double Under skill work Competition and L2: Elizabeth 21-15-9 Squat Cleans (135/95) Ring Dips Last completed on 09/25/12. L1: 21-15-9 Hang Power Cleans (95/55) Push-Ups Old school space/pic. Things have definitely changed.
Today’s WOD: Competition: Push Press 5×3 @ 75% L2: Bench Press 3×3 @ 90% of 3rm L1: Bench Press 3×5 @ 85% of 5rm then Competition: AMRAP 3: Deadlift (275/185) Rest 1 Minute AMRAP 3: Handstand Push-Ups Rest 1 Minute AMRAP 3: Toes to Bars L2: AMRAP 3: Deadlift (225/155) Rest 1 Minute AMRAP 3: Handstand Push-Ups Rest 1 Minute …
