Today’s WOD

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170624

WOD
20:00 AMRAP:
4, 8, 12, 16…etc up the ladder
Power Snatches (75/55#)
Burpees
*Prior to each round, complete 35 Double-Unders

170623

Skill/Strength
Every 2:30 for 7 rounds:
Front Squat
8 at 40%
5 at 50%
3 at 60%
2 at 70%
1 at 80%+
1 at 90%+
1 at 100%+

WOD
For Time:
21-15-9
DB Hang Squat Cleans
HSPU
*12:00 cap

170622

Skill/Strength
12:00 goat work of athlete’s choice.
ie: gymnastics movements, mobility/flexibility, strength, olympic weightlifting

WOD
4 RNFT:
8 Single Leg barbell RDL
8 Single Arm Bottom up KB Press
5-8 Strict Pullups
200m Row
*16:00 cap

170621

WOD
AMRAP 4:00:
400m Run
15 Lateral Burpees Over Bar
Max Power Cleans (115/75#)

Rest 4:00

AMRAP 4:00:
400m Run,
10 Lateral Burpees Over Bar
Max Power Cleans (135/95#)

Rest 4:00

AMRAP 4:00:
400m Run
5 Lateral Burpees Over Bar
Max Power Cleans (155/105#)

Directly into…
4:00 AMRAP of
Deadbugs
*not for score

170620

Skill/Strength
Every 2:00 for 5 rounds:
8-6-5-4-3
Behind the Neck Seated Strict Press
*Build in weight each round

WOD
4 RNFT:
8-12 DB Bent over row (per arm)
8-12 Bicep Curls (db, curl bar, per arm)
8-12 Banded Tricep Extensions with PVC
20 V-Ups
*16:00 cap

170619

Skill/Strength
4 RNFT:
14 Double KB Front Rack Lunge (total)
*Step Back
*Build to a challenging set
*After each set perform one of the following
Strict Pullup work:
A. 3-5 Weighted Pullups immediately into 0:30 AMRAP strict pullups
B. 3-5 Strict Pullups immediately into 10 Ring Rows AHAP
C. 8 Negative Pullups (2 second descent)
D. 8 Box Pullups as hard as possible
*16:00 Cap

WOD
10:00 AMRAP:
1, 2, 3… etc. up the ladder
Thrusters (95/65#)
TTB

170617

WOD
5 rounds for reps of:
1:00 AMRAP:
1: Box Jumps (24/20″)
2: Wall Ball Shots (20/14#)
3: Push Press (75/55#)
4: Rowing (calories)
5: Rest
*Score is total reps across the 5 rounds

170616

Skill/Strength
4 RNFT:
6-5-5-4 Back Squats at Tempo 42X0
*After each set of Back Squats perform one of the following
MU Skill Work options:
A. 1-2 Strict MU + 2 Kipping + 5 Swings
B. 3-5 MU Transitions + 3 Strict Ring PU+ 5 Swings
C. 5 Negative Pullups + 5 Kip swings on bar
D. 10 Box Pullups + 5 Kip swings on bar

WOD
3 RFT:
300m Run (mb 207)
30 DB Snatch (50/35#) (total)
*10:00 cap

170615

WOD
4 RNFT:
100m Farmers Carry (use KBs, DBs, or farmer’s walk handles)
10 DB Upright Row
0:30 Hollow Hold
10 Slow Pause Pushups at Tempo 22X2
200m Row or Run
*25:00 Cap

170614

WOD
4 RFT:
5 Deadlifts (70% of 1RM DL)
50 DU
400m Run
2:00 Rest
*25:00 cap

Cashout
Accumulate 2:30 in a handstand hold

170613

Skill/Strength
12:00 EMOM:
1 Clean and Jerk
Min 1: 65%
Min 2: 68%
Min 3: 72%
Min 4: 75%

WOD
12:00 AMRAP:
10 Hang Squat Cleans (135/95#)
10 Step Back Lunges
20 CTB Pull-ups

170612

Skill/Strength
4 RNFT:
6-5-5-4 reps of Bench Press with Tempo of 4224
*Go by feel, add weight each round if tempo is sustainable
*After each round perform 10 Rotator Retractions
*16:00 Cap

WOD
3 RFT:
400m Run
21 KBS (53/35#)
12 TTB
*12:00 Cap

170610

WOD
20:00 AMRAP, with a partner:
12 Deadlifts (115/75#)
9 Hang Power Cleans
6 Push Jerks
*Alternate rounds between partners

170609

Skill/Strength
For Time:
1, 2, 3… 9, 10
Unbroken sets of C2B Pullups
*10:00 Cap

WOD
For Time:
150 WBS (14/10#)
*10:00 Cap
*Every break = 5 Burpees to be completed after the WOD

170608

WOD
4 RNFT:
8 DB Z Press
6 DB/KB Box Step Ups (per leg)
8 DB Bicep Curls (per arm)
10 Dragonfly (as hard as possible)

170607

Skill/Strength
4 RNFT:
4-6 Tempo (42X0) Back Squats
10 Tempo (40X2) DB Row (each arm)
*16:00 Cap

WOD
3 RFT:
300m Run (207)
15 TTB
20 Jumping Lunges
*10:00 Cap

170606

Skill/Strength
12:00 EMOM:
1 Snatch
Min 1: 65%
Min 2: 68%
Min 3: 72%
Min 4: 75%

WOD
3 RFT:
21 Box Jumps (24/20″)
15 Pullups
9 Push Jerks (115/75#)
*12:00 Cap

170605

WOD
3 Rounds of:
3:00 AMRAP:
7 Power Cleans (135/95#)
40 Double Unders
1:00 Rest

4:00 Rest

3 Rounds of:
3:00 AMRAP:
7 Deadlifts (50% of 1RM)
7 Bar Facing Burpees
1:00 Rest

*Score is rounds and reps for both AMRAPs

170603

WOD
Deck of Death:
♥️ Box Jumps
♣️ Sit-ups
♠️ DB snatch
💎 Push-ups
*Jokers = 400m run
*Aces = 1:00 plank
*Face cards = 10 reps

170602

Skill/Strength
5 RNFT:
16 Goblet KB Split Squats (total)

After each set, choose one option:
A. 5+ Weighted Pullups
B. 6+ Strict Pullups
C. 6+ Negative Pullups
D. 6+ Box Pullups
*18:00 Cap

WOD
For Time:
30-20-10
WBS (20/14#)
KBS (53/35#)
*8:00 Cap

170601

Skill/Strength
5 RNFT:
6-8 Push Press
*Build to a heavy set
*From the floor
*Complete 10 Barbell Rollouts after each set of Push Press
*18:00 Cap

WOD
7:00 AMRAP:
Burpee Box Jumps (24/20″)

170531

Skill/Strength
3 Rounds For Quality:
8 Single Leg RDL (barbell)
*Rest ~60 seconds between legs
*12:00 cap

WOD
3 Rounds for Time:
7 Front Squats at 65% 1RM FS
400m Run
Rest 2:00

170530

Skill/Strength
16:00 EMOM, alt:
Min 1: 0:20 Support Hold on rings
Min 2: 0:30 Wall Facing HS Hold
Min 3: 0:45 Middle Split hold
Min 4: 0:30 Hollow Hold

WOD
For Time:
400m Row

170529

WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

170527

WOD
For time, with a partner:
50-40-30-20-10
KBS (53/35#)
Situps
KB Sumo Deadlift High Pull (53/35#)
*After each round, complete 200 Single Unders
*Split reps any way

170526

WOD
4 RFT:
10 Deadlifts at 55% of 1RM DL
16 Jumping Lunges
400m Run
2:00 Rest
*20:00 Cap

170525

WOD
4 RNFT:
20 Hollow Rocks
14 Weighted Cossack Lunges (total)
14 Bottoms up KB Press (total)
14 Lateral Box Step Ups (total)
10 High Pull Negatives (per arm, light)
25/20 Calorie Row
*30:00 Cap

170524

Skill/Strength
12:00 EMOM, alternating:
Odd: 3 Hang Power Snatch*
Even: HSPU Skill Work
A. 6+ Strict HSPU
B. 6+ Box HSPU
C. 8-10 Z Press
*Start light, around 50% of 1RM Snatch

WOD
For Time:
21-15-9
OHS (95/65#)
TTB
*8:00 Cap

170523

WOD
25:00 AMRAP:
400m Run
100m Single Arm OH DB/KB Carry
80 Double Unders
100m Single Arm DB/KB Front Rack Carry
20 Burpees to 6″
100m Single Arm DB/ KB Farmers Carry

170522

WOD
2 RFT:
800m Run
5 Rounds of Cindy:
5 Pullups
10 Pushups
15 Air Squats
*25:00 Cap